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Seasonal Fall Superfoods To Fuel You Through The Cold Season

October has arrived, and with it, the crisp air of autumn! While summer has bid its farewell, October brings its own charm — trees ablaze with vibrant colors, cozy evenings spent indoors, and the faint scent of winter on the horizon.

As comforting and nostalgic as October can be, it's also a time when many of us catch colds or come down with seasonal flu. With that in mind, today’s blog post will focus on how we can use the seasonal bounty of fall foods to boost our immune health and overall well-being.

Hope you enjoy :)

My intention: Present you a couple of fall based superfoods which pack impressive nutritional profiles to keep your health and immunity in check this autumn season.

FALL SUPER FOODS

Pumpkin

  • Pumpkin is a well-known fall food staple. This squash vegetable contains an impressive amount of vitamin A alongside a rich antioxidant profile, making it ideal for reducing the risk of various chronic diseases, such as cancer and eye conditions exacerbated by oxidative stress from a diet lacking in antioxidants. I have previously written on the topic of antioxidants and oxidative stress, and you can read more about it here.

  • Due to its high vitamin A content, as well as relatively high levels of vitamin E, iron, and folate, pumpkin has been shown to positively impact the immune system. In addition to immune health, vitamin A plays a crucial role in promoting good eye health. Pumpkin is also rich in lutein and zeaxanthin, two compounds linked to lower risks of age-related macular degeneration (AMD) and cataracts.


Sweet Potatoes

  • Sweet potatoes now come in a variety of forms, sizes, and colors. They are not limited to just orange but can also be white or purple.

  • All sweet potato varieties are rich in a multitude of nutrients, namely vitamin A, vitamin C, manganese, copper, antioxidants, vitamin B6, and, importantly, fiber.

  • Due to their high fiber content, sweet potatoes positively affect gut health by feeding beneficial gut bacteria, which produce short-chain fatty acids. These acids reduce the risk of inflammatory diseases such as type 2 diabetes, obesity, and heart disease. Additionally, fiber is essential for maintaining regular bowel movements, contributing to a healthy lifestyle.

  • Some research has focused on purple sweet potatoes, which are high in a specific antioxidant known as anthocyanins. These have been shown to slow the growth of certain types of cancer cells in vitro.

  • Similar to pumpkins, orange sweet potatoes, which are rich in vitamin A, have been shown to positively influence immune health and promote good eye health.

Beetroot

  • Beets have been cultivated and used in cuisine for a long time. As a root vegetable, they boast an impressive nutrient profile, being high in vitamin B6, manganese, potassium, iron, vitamin C, and fiber.

  • Additionally, beets are naturally high in nitrate compounds, which effectively regulate blood pressure. Our bodies convert nitrates into nitric oxide, a chemical messenger that signals the cells in our arteries to relax and widen, thereby lowering blood pressure.

  • Due to their nitrate content, beets have also been suggested to enhance physical performance during high-intensity endurance exercise by reducing the oxygen demands of mitochondria, which produce ATP, the primary energy currency of our cells.

Cinnamon

  • I have previously written a comprehensive article on the health benefits of cinnamon, which you can find here. In brief, cinnamon is incredibly high in antioxidants, such as polyphenols, which protect our cells from oxidative damage and reduce inflammation.

  • Some studies have shown that regular consumption of cinnamon can have positive effects on heart health by lowering levels of triglycerides, total cholesterol, and blood sugar, thereby reducing the risk of heart disease.

  • Cinnamon has also been linked to improved blood sugar control by potentially enhancing insulin sensitivity, which helps combat diabetes caused by insulin resistance. It may also reduce the amount of glucose entering the bloodstream after meals by interfering with digestive enzymes that slow the breakdown of carbohydrates. Several studies suggest that cinnamon can lower fasting blood sugar levels.


Cranberries

  • Cranberries, a berry closely related to blueberries, bilberries, and lingonberries, are most commonly consumed as cranberry juice or dried cranberries due to their tart taste.

  • Cranberries are especially rich in A-type proanthocyanidins, compounds that play a protective role against urinary tract infections (UTIs).

  • This same compound has also been linked to protection against stomach cancer and ulcers, which are most commonly caused by the bacterium Helicobacter pylori. A-type proanthocyanidins can prevent these bacteria from attaching to the lining of the stomach.

Brussels Sprouts

  • Brussels sprouts belong to the Brassicaceae vegetable family, closely related to kale, cauliflower, and mustard greens.

  • These sprouts are very high in vitamin K, vitamin C, folate, plant fibers, and antioxidants.

  • Vitamin K is vital for proper blood clotting, while fiber benefits the gut microbiome by maintaining regular bowel movements and stabilizing blood sugar levels.

  • With their impressive antioxidant and vitamin C content, Brussels sprouts also help reduce inflammation-related diseases and assist the body in absorbing non-heme iron (plant-based iron sources).

SOURCES

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Clean Eating: The Good & Bad Side

Clean eating has once just been a nutrition related buzzword, but is now recognized as a social media fueled lifestyle. It is a hot topic of discussion among the conversation in the wellness world, however there is also a large lack of proper evidence and regulations when it comes to the term, which is what makes it potentially dangerous since it can be miss-used easily.

In this article I wanted to take a look first into what makes up a “clean eating” diet, what are the upsides of this kind of eating as well as what are some negative and potentially dangerous aspects of clean eating which have to be considered

I hope that with this article I can shed some light and help your understanding on this topic and use it to expand your awareness and knowledge on this topic

Enjoy 😊

WHAT IS CLEAN EATING?

With how prevalent the term “clean eating” has become, one would think that it carries a formally governmentally regulated definition; however, that is not the case.

Because of a lack of this formal definition, “clean eating” means slightly different things to different individuals, which is why it is also easy for it to get mixed up with other diet-related terms where this misinformation can rapidly spread through consumers.

In general, a diet that follows a “clean eating” pattern should follow the following principles:

  • Eating foods which are as close to their natural state as possible

  • Opting for organic foods when possible

  • Choosing foods which are minimally processed, termed as “natural” and which do not contain minimal chemical additives and preservatives (choosing foods which have as short of an ingredients list as possible)

Ideally, this kind of eating encourages eating whole fruits, vegetables, lean proteins, whole grains, and healthy fats while at the same time limiting consumption of highly processed snacks, foods, and drinks.

Additionally, to many people, clean eating is associated with terms such as plant-based, grass-fed, sugar-free, or gluten-free.

A study published in 2020 took a look into how US adolescents and young adults viewed the term “clean eating,” where the findings showed overall that this demographic has a high level of awareness of the use of this term and also have an overall positive attitude towards this way of eating. Specifically, it showed that:

  • 55% of the 1266 respondents said that they have previously heard of the term “clean eating,” which most commonly done via social media and their peers.

  • 71% of respondents noted that they view “clean eating” as a healthy approach to eating, while 6% of responses said it was “unhealthy,” and 18% claimed it had both positive and negative aspects.

  • 40% of the participants said that they related “clean eating” with “non-processed” or “whole foods,” and 13% linked it with “non-GMO” products and “organic” farming.

  • A considerable percentage (41%) expressed that they would probably try this eating approach themselves, where this attitude was higher among female respondents than male.

.

WHAT’S GOOD ABOUT IT?

In theory, the principle of “clean eating” sounds good and healthy, since we are all generally told to eat a diet which is high in predominantly whole foods that are rich in high-quality nutrients, while reducing our energy intake from highly processed and industrialized foods which have a high content of refined sugars, salt, and harmful fats.

This kind of approach can, in the main part, lead us to living an overall healthy lifestyle while promoting various aspects of our health and helping with weight management.

There is a current lack of research that focuses on the specific relationship between “clean eating” and the impact it has on our health; however, there are many studies which endorse the view that consumption of plenty of whole foods like vegetables, fruits, legumes, lean meats, and high-quality fat sources can promote general health and well-being while preventing many chronic diseases.

AND THE BAD SIDE?

So far, “clean eating” sounds like a rather good and healthful approach to our eating, but are there any downsides associated with it?

The main issue lies in the idea that as soon as you start using or following the term “clean,” it implies that some foods are “clean” while others are “dirty,” which creates this sharp dichotomy between good and bad foods.

Viewing what you eat as bad and good can cause many people to become preoccupied with what they are eating, to the point where it becomes very time-consuming and damaging to their mental health and later on, even to their physical health.

People who promote strict “clean eating” often advise to avoid and cut out all instances and sources of any sort of added sugars, high salt foods, foods that are high in processed fats and snacks, and ingredients that may contain many additives. While it is true that these things are generally not beneficial for our health, it is also most of the time not necessary to take it to the extreme where we forcefully limit ourselves from consuming foods of this kind. Some clean eating approaches go a step further and eliminate certain food groups altogether which can be seen as a very harsh and restrictive way of eating for most people, which not only gets in the way of enjoying the food you eat, but it can also worsen your mental health and make it harder to enjoy food outside, especially in social settings.

Furthermore, this kind of mindset can also trigger feelings of guilt whenever we think of wanting to eat a food which is considered as “bad” or “dirty,” since we all get cravings and at the end of the day, it is important to nurture our food cravings, albeit in moderation.

To top it all off, many celebrity bloggers and fitness influencers promote patterns of eating like this, which not only influence people's diet choices to a high degree, but often these people lack the much-needed credentials or proper scientific knowledge to back up the information they are promoting.

Overall, following too much of a restrictive “clean eating” approach does not just have the ability to seriously worsen our relationship with food and our enjoyment of it, but also can severely impact our mental well-being in the long term since we fall into a state of obsessiveness and needing to have perfect control of the foods we eat.

Symptoms of this kind are often recognized under the eating disorder Orthorexia nervosa which is a condition in which the individual is severely preoccupied with eating only strictly “healthy” foods in order to achieve a sense of nutritional “purity” which can lead to various forms of anxiety and distress for the individual.

Although this condition is still only now being recognized properly in the medical field, I believe it is something that is becoming ever more common in our society, where the issue is that it is often hard to identify, since on the surface, we perceive the individual to be healthy since they are only eating healthy foods. But true mental and physical well-being is so much more than how it looks on the surface.

FINAL NOTE

To conclude, clean eating is a health and wellness concept that encourages the consumption of minimally processed fruits, vegetables, whole grains, healthy proteins, and fats.

While all of this may sound great, a large issue behind this pattern of eating is that it lacks regulation, which leads to varying interpretations among individuals and the food industry.

Additionally, extreme adherence to clean eating is associated with the risk of disordered eating patterns like orthorexia nervosa which can have detrimental effects on the individual and their relationship to food.

Although enjoying healthful foods is not harmful, an obsession with clean eating can ironically be seriously damaging. It is crucial to find a balance between incorporating nutrient-dense whole foods into our diet but also realizing that if we indulge in something less healthy every once in a while, that is perfectly fine and healthy too.

Moderation is key, and remember to also enjoy your food and your life.

KEY IDEAS

In todays blog post we have discussed the popular idea of “clean eating” which arose from many internet based food blogs and nutrition influencers, where we look into what it is, what are the benefits associated with it as well as the potential down sides.

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Nootropics - The New Smart Drugs For Boosting Cognition

Substances known as “nootropics” have for some time been emerging in popularity among the nutrition world, so I wanted to see what the buzz was all about. Scientists are claiming that these substances have the ability to enhance our mental cognition, memory retention as well as create deeper focus and flow. Nowadays you can find a variety of these nootropics, either prescription or simply from food sources, so I wanted to look fore mostly into our current understanding of how these substances work, how they impact our mental abilities as well as what are currently the best nootropics you can get your hands on if you are interested in trying them.

New things are consistently being discovered so it is important to be careful of their potential side effects or any precautions you should be aware about as with any other medication or supplement.

If you are interested to learn more about nootropics, read onwards

WHAT ARE NOOTROPICS?

First of all, let’s clarify what these substances actually are.

In the past, nootropics referred to chemicals which had to adhere to very specific criteria but nowadays nootropics are defined as any natural or synthetic substance that can have a positive or enhancing effect on out mental abilities. In this way, these “smart drugs” have a stimulating effect on our brain and have also been shown to counteract the symptoms of a variety of medical conditions such as ADHD, narcolepsy or Alzheimers disease.

HOW DO THEY WORK?

There is a large variety of nootropics out there, and because they are all biochemically different from each other, they also have different mechanisms of working in our body so it is hard to generalize about how nootropics bring about these brain enhancing abilities.

One study for example proposed that most nootropics act as vasodilators, meaning that they relax our blood vessels, causing more blood flow for delivering valuable oxygen and nutrients to those areas, allowing us to think clearer.

Other studies pointed that much more research is needed to establish the consensus that nootropics work for everyone and that they are also safe for everyone, however studies have confirmed that nootropics such as omega 3 fatty acids and caffeine can indeed have mentally stimulating effects helping with memory and short term focusing.

If you are new to nootropics, most dietitians would recommend to start with food based nootropics such as those from coffee and fatty fish, however making sure you are getting adequate levels of sleep, movement and proper nutrition into your day is just as critical for keeping good mental health.

If you are further interested about how to naturally enhance your brains health, I have previously written about it here

TYPES OF NOOTROPICS


Nowadays you can find a lot of different types of nootropics, which can either be synthetic or non synthetic and can be available either in prescription form or over the counter.

Below I wanted to take a look at the 3 most common types of nootropics: Prescription, Synthetic and Dietary.

Prescription Nootropics


These kinds of nootropics are medications which are designed to be able to treat certain mental or medical conditions, such as dementia or ADHD for example. Some common examples of prescription nootropics are:

  • Memantine: This medication is mostly prescribed to reduce the sytmpotms of Alzheimers disease.

  • Adderall: Adderal is a trade name and is otherwise a combination drug termed as “mixed amphetamine salts” and contains 4 different salts of amphetamine. Adderal tends to be prescribed to people who need help with managing ADHD symptoms.

  • Provigil (modafinil): This drug acts as a stimulant on our nervous system and is prescribed for treating conditions such as narcolepsy, sleep apnea and shift work sleep disorder.

  • Ritalin (methylphenidate): This too has a stimulating effect for our central nervous system and is commonly prescribed for people who have ADHD and sometimes prescribed for treating narcolepsy.


Synthetic Nootropics

A lot of synthetic nootropics belong to a group of drugs named racetams which is a class of drugs that all share a specific similar chemical structures.

Some of the most common racetams include:

  • Aniracetam

  • Piracetam

  • Oxiracetam

  • Phenylpiracetam

  • Pramiracetam

Some studies have indicated a positive association between racetams and neuroprotective effects however more studies are needed to produce more consistent evidence in order to potentially make racetams useful medications for dementia or cognitive impairments.

Dietary Nootropics

CAFFEINE

  • Without realizing it, many people already consume nootropics in the form of caffeine that is found in coffee. Caffeine is the most commonly and widely consumed substance in the world.

  • I have previously written about the effects of caffeine on our body and mind HERE. Studies on caffeine have demonstrate that a non excessive caffeine intake (not more than 4-5 cups of coffee per day) can yield the following positive benefits:

    • Increased attention.

    • Boosting mental focus.

    • Increased energy levels.

  • Of course consuming more caffeine per day than recommended, (more than 400mg per day), will likely lead to unwanted effects such as inability to fall asleep, jitteriness, nausea or nervousness.

CREATINE

  • Creatine is an amino acid which acts as a building block for making up proteins in our body, where this amino cid is especially popular among athletes due to being able to improve athletic performance. Apart from boosting athletic performance, creatine has been shown to be beneficial for:

    • Positively impacts our short term memory.

    • Increases our reasoning abilities.

    • Helps muscles to recover faster after exercise.

    • Increases muscle mass.

    • Reduces muscle cramping.

  • Although more research is needed to test creatine’s impacts on our brain functioning, there is good evidence to show that it can be beneficial for athletes.


GINKO BILOBA

  • Ginko biloba is a species of gymnosperms that is native to China, where its leaves are commonly sold are supplements for claiming to have positive effects on our mental abilities.

  • Some of the common reasons for why people take this supplement is:

    • Enhances our mental cognition.

    • Improves clarity of thinking and fights brain fog.

    • Improves symptoms of dementia.

  • Just like with other dietary nootropics, effects of ginkgo biloba need to be further studied to establish any long term connections however it has been proven to be safe for our consumption.

L-THEANINE

  • L-theanine is a naturally occurring amino acid that's found in the leave of green or black teas and is nowadays commonly sold in supplement form.

  • Studies conduced on L-theanine supplements showed that L-theanine could:

    • Boost alertness and cognitive performance.

    • Could possibly increase alpha brain waves which contribute to a relaxed yet alert state of mind.

    • Works well when paired with caffeine to boost cognitive performance and alertness.


OMEGA 3 FATTY ACIDS

  • Nowadays you hear a lot of talk about omega 3 fatty acids and I have previously talked about them in this blog post.

  • These fatty acids have been found to have beneficial effects on your brain health while helping to building the membranes of your bodies cells along side insulating your neurons for faster neural conduction.

  • Some other studies have indicated that omega 3’s are able to slow down mental decline among elderly people due to having neuro-protective properties and being able to repair and renewer brain cells.

  • Omega 3’s are considered essential fatty acids meaning that we have to obtain them through our diet, such as with fatty fish like salmon, sardines and cod or through fish oil supplements.


PANAX GINSENG

  • This is a shrub which is native to China and parts of Siberia where its roots have been for a long time used for its potent medicinal purposes. Researchers behind some studies on human trials have shown convincing evidence that Panax ginseng can reduce the risk of certain brain diseases including Alzheimers and Parkinson's

  • Apart from Alzheimers and Parkinson's, Panax ginseng could also potentially help with Huntington's disease as well as the recovery of our brains after a stroke.

  • This nootropic and supplement can negatively interact with any medication we may be taking so its best to check with your doctor before use.


RHODIOLA

  • Rhodiola is a plant which is native to parts of Europe and Asia and has been for centuries used as a herbal treatment for fatigue, anxiety and stress. Its function as a nootropic is also to improve our memory, learning and brain function.

  • Some studies have indicated that rhodiola could have potent neuro-protective properties and may also help with treating neurodegenerative diseases.

  • Furthermore, this nootropic may also help with regulating the balance of neurotransmitters in the brain and contribute to better mental wellbeing and a happier overall mood.

  • The capsules for rhodiola supplements vary in strength, but for most people taking 1-2 capsules per day is the recommended dose.

EFFECTS OF NOOTROPICS


Better Memory Retention And Learning Abilities

  • Research has discovered that the first synthetic nootropic to have been developed (piracetam) can greatly improve our working memory. Additionally, the amino acid creatine also has the ability to positively influence short term memory.

  • Similar results were also noted with the drug Provigil (modafinil) which enhanced long term learning abilities.


Boost Creativity

  • The well known nootropic L-theanine has been shown to increase alpha waves in our brain where greater alpha wave activity is associated with increased creativity and a state of calmness. Further studies have found, that the effects that L-theanine are most potent when combined with caffeine.


Improved attention, Concentration And Motivation

  • As mentioned previously, certain nootropics are also used for calming and centering our concentration and attention, which makes them useful for people who may struggled with ADHD.

THE MOST PROMISING NOOTROPICS SO FAR


CDP - Choline:

  • This is a naturally occurring substance in our tissues and cells where it plays a vital role in ensuring healthy cell membranes.

  • Most commonly, this substance is prescribed as a drug and as been shown to help boost memory, especially among people who have dementias that are caused by vascular issues within the brain. Currently, there are no major known side effects of using this nootropic so it is considered safe to be used by most people.


L - Theanine:

  • L-Thenine is a naturally occurring amino acid that is found in green tea and some types of mushroom species, where it most commonly is found in 2 different biochemical forms: L-theanine and D-theanine, where L-theanine is the more common one.

  • In its function, the amino acid theanine is similar to glutamate, which is another amino cid that helps to transmit nerve impulses in the brain. Sometimes theanine works similarly to glutamate, but other times it seems to block the effects of glutamate.

  • Other studies have shown that when paired with caffeine, L-theanine specifically can enhance the effects of caffeine thus helping us focus for longer while counteracting the anxiety and jitteriness of coffee.

  • Green tea like matcha has been shown to contain both L-theanine and caffeine together which may help you multitask, while taking L-theanine supplement together with coffee also has similar effects. If you want to learn more about the L-theanine powerhouse of matcha, you can find the blog post here


Creatine monohydrate:

  • This type of creatine is often found within muscle building supplements and contributes to building new muscle mass. Other studies have also shown that it improves our reasoning skills and short term memory among healthy people.

  • Furthermore, creatine helps your muscles with generating more energy so it can also boost your energy through the day or during exercise.

PRECAUTIONS AND ADVICE FOR USE


If you are interested into venturing into the world of nootropics and trying out some for yourself, keep the following pieces of advice in mind:

  • Before use, always consult with your doctor or a medical professional since some of these substance can negatively interact with any other medication you may be currently taking.

  • Some brands of nootropics may not be truly transparent in terms of what is in their products so always make sure you know what you are consuming. Because of this, try looking for reputable companies which undergo independent testing to be ensure the best choice for you.

  • If you have a certain medical condition, discuss how taking nootropics may affect your mental state and wether it is safe for you to use them and in what dosages.

  • Make sure to only consume the dosage that your doctor has recommended for you or the dosage that is recommended on the back of a product, as otherwise it might lead to unwanted side effects.

  • Whenever taking any sort of chemical substance, there is a high likelihood of some unwanted side effects to be present so always do your research before consuming something and find out what the possible side effects are.

  • Overall, while nootropics may genuinely enhance your mental capabilities and cognition, more research is needed to establish the safety and effectiveness of their use as well as the long term effects of using nootropics.

🔑 KEY IDEAS

In todays blog post we are looking at the newly emerging topic of nootropics and how these so called “smart” drugs can help us enhance our mental capabilities, alongside exploring what are the best natural and synthetic nootropics out here and wether they are really safe for use.

✏️ REFERENCES

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Your Guide To Intuitive Eating

In recent years, in response to the various different diet cultures that surround us on the daily, a new anti diet approach has emerged which promises you can simply eat whatever you want whenever you want, just by listening to your bodies needs. People have claimed that this anti dieting approach not only improves your relationship with food but can also improve self esteem and body image.

So, with this in mind, today we will be diving into the simple sounding idea of intuitive eating and looking into wether it actually does standup for all that it is acclaimed for.

I hope you enjoy todays post and perhaps learn something new from it too 😄

WHAT IS IT?

Intuitive eating is based on the idea of listening to your own signals of hunger and fulness and to trust your body with its hunger levels, in the sense that its okay to eat when you are hungry and also okay to stop eating once full. This type of diet is not about respecting calories or any type of food group or nutrient, but instead all foods are allowed and you are able to trust your bodies natural hunger cues and cravings.

Furthermore, intuitive eating is also about blocking out the harmful external diet related cues we get from our environment such as diet talk and staying “slim”. The goal and intention behind intuitive eating is that it allows you to heal your relationship with food, breaking harmful cycles of binging, food deprivation or feelings of guilt associated with food.

To summarize, this dieting approach rejects viewing nutrition and wellbeing through a mathematical lens in terms of counting calories and macros but instead promotes a much more wholesome and compassionate approach to nutrition, one which is also naturally more enjoyable and intuitive.

WHY IS IT AN ISSUE TODAY?

Even though intuitive eating may sound like an unusually simple approach to eating, it may be harder to put int practice today than you might at first think.

The first reason as to why intuitive eating is less and less common today is because of the pervasiveness of the diet culture and media in our lives which advises us on what to eat, how and when, which indirectly makes us unable to listen in on our own bodies needs and cravings because of so much conflicting information being thrown at us.

Secondly, once again emerging from the side of media or unrealistic body standards, it is also the issue of wanting to look a certain way, usually more thinner or slimmer if it is by the media standards. While being naturally thin is not an issue, it becomes an issue when you are trying to fit everyones body into that unrealistic standard which has the potential to disrupt peoples eating habits, alter how they view food and overall create a unhealthy relationship with dieting and exercise, ultimately going against the intuitive eating approach.

Furthermore, with the advancements in technology and food processing, our food today is much more processed than it was 100 years ago, meaning that it is most likely no only higher in calories but also contains higher amounts of fats, sugars and additives, which makes foods easier to over eat or binger on mindlessly. This idea is further propagated by the media industry which advertises such processed foods to us - and children - on large billboards and online advertisements, once again altering our perception and approach to eating.

If you want to practice more intuitive and mindful eating, it is also good to be aware of the difference between the following 2 types of hunger we usually experience:

  • Physical hunger: This is the natural biological cue which tells us that our blood sugar and nutrients are low and we need to replenish these stores. We usually tend to recognize this hunger with the growling of our stomach, having fatigue or being irritable easily (hangry). Eating food in this case satisfies our hunger and afterward we can move on with our day.

  • Emotional hunger: This hunger is considered to not be driven biologically but more from feelings of sadness, loneliness or boredom which can create cravings for foods (comfort foods). Most often, excessively indulging in emotional hinger can cause us to feel guilt or even self hatred.

HOW TO EAT MORE INTUITIVELY

Straying Away From The Diet Mentality

As I mentioned before, intuitive eating is based on an anti dieting approach because seeing food only from a numerical perspective can be very damaging to us in the long term. The dieting culture promotes the idea of praising certain foods while strictly cutting out other foods or food groups, which may not only severely change you relationship and enjoyment of food but also in cutting out certain foods, you may be missing out on key nutrients to function at your best. For many people it is hard to find a diet which is sustainable in the long term for them to upkeep so many people will be jumping from one diet to the next, which also increases their chances of having poor self esteem, worsened body image and a higher chance of developing eating disorders.

Honoring Your Hunger Levels

Realize that hunger is not enemy of yours, but instead that it is your bodies natural response and way of letting you know that it requires nourishment. It is your bodies way of communicating with you so do not be scared of eating when hungry and honoring your hunger in this way. Eat when hungry and eat what your body truly wants in the moment, regardless of what certain diets would say. Often, your body knowns what it is best for itself and what it really needs in the moment. Additionally, by not suppressing your hunger levels, you avoid over eating on certain foods in the future which makes you less likely to fall into binging eating disorders or other food related issues.

Making Peace With Food

The media and general diet culture make us aware of what foods we should be eating and should be strictly straying away from and while eating some foods regular is really not good for us (such as ultra processed foods or foods high in trans fats for example), indulging in a little bit of them in a healthy moderation will not only make our overall eating patterns more enjoyable but also satisfy any cravings we may have and in this way avoid over eating or binge eating. You have to realize that its not like some foods are good and some are bad, it is all just food and energy at the ended of they day composed of different nutrients and chemicals, all of which have a slightly different effect on our body. Enjoy a little bit of everything in moderation and pay attention to which foods truly make you feel your best.

Changing Your Outlook On Food

Many people also experience severe guilt when eating certain foods, especially those foods that we have been told are “bad” for us, but I think it is better to relax our view point of this a little more and instead opting for foods which not only cover your nutrition needs but also the cravings of your taste buds. Having a little bit of something sweet or processed here and there wont make you overweight or severely decline your weight but instead it is about the long term eating pattern that matters much more, such as what and how much you eat on a daily or weekly basis.

Being Aware When You Are Full

Our body is not only able to signal to us when it is hungry but also when it naturally becomes full and has received enough food. We are most likely to notice our fulness when we eat with no distractions (Eg: not watching TV, looking at screens etc) and when we eat slowly (Which also indirectly makes you notice and savor the taste and flavors of your food more). So, when ever you can, try to take a bit more time while eating your food so that you notice when you are truly full in time before already having over eaten since it takes our bodies quite a bit longer for us to register when we are full.

Getting More Satisfaction From Food

Recognize that preparing, cooking, eating and sharing food can be a very enjoyable experience and is something that does not only offer satisfaction to us by tasting good but also because food is such as integral part to our interconnected to other people and cultures. If you focus on the overall enjoyment of eating and preparing food, your taste buds will experience the flavors and textures more and your may even find that you actually become fuller quicker than you thought.

Taking Care Of Your Emotional Wellbeing

Many people turn to food to cope with their emotions and feelings such as when they are feeling overwhelmed, stressed, anxious or worried. While most of us experience some sort of emotional eating, in the long run it is best to not view food as a way to cope with our emotions but instead try other coping methods such as spending time with friends, time outdoors, taking a walk, journaling about ho you feel, therapy, meditation or simply calling a friend or family member.

Additionally, be aware of when your huger is actually purely biological or it might just be tied to your emotions, like we discussed before. Overall, turning to food in the long term to solve your emotional worries will most likely not fix the underlying problem since food is only a coping mechanism, therefore you have to dig deep instead to first solve the underlying issue of why you are feeling anxious, stressed or worried and in response also changing your coping mechanism to these emotions.

Respecting Your Body

Instead of always criticizing your body or not liking the way it looks or anything else negative about it, instead try to realize how many amazing things your body and mind enable you to do and experience each day and how much of a crazy beautiful experience that is.

Celebrate Movement And Mobility

Ever since the rise of the dieting culture, exercise has always only been viewed as a way of burning calories, loosing fat, or staying “slim”, but instead I urge you to firstly take part in a form of movement you genuinely enjoy and then do a bit of it every day if possible. Start seeing movement and exercise as a way for your body to become stronger, build endurance, improve coordination, enhance your balance and so much more, instead of just looking at how many calories you have burned on that treadmill.

Most of these devices that track how many calories we burn are not accurate at all so focus on what moment makes you feels, good, confident and empowered and bring more of that into your live. Some people who may be paralyzed or disabled wish they could have the opportunity to be able to move freely on their own or do simple movements we take for granted, so if you are born with the lucky opportunity of being able to move your body, please take care of that. Move because you get to, not because you have to.

Taking Part In Wholesome Health

Finally, start seeing your health journey and overall life as not just being based on food and dieting but on so many other important factors such as deep sleep, regular movement, healthy stress management and having a supportive social life. Each of these pillars, as I have discussed here, plays a fundamental role in our overall wellbeing, health and happiness so try to work on each category every day or each week, because in this way you will truly provide the best you can for your body.

IS IT ACTUALLY GOOD FOR YOU?


There has been a substantial amount of research done on the health related effects of intuitive eating and the consensus is that intuitive eating is largely beneficial for cultivating healthy psychological attitudes and more mental peace instead of being acclaimed as a great weight loss method.

Participants from studies on intuitive eating have unsurprisingly reported better self esteem, improved body image, lower rates of eating disordered and general better mental health and quality of life through having more peace with food. Although the participants did not loose weight, their BMI had also slightly improved as well as showing higher retention rates to the studies since this type of eating is much more suitable than more rigid dieting.

It is worth mentioning however that a largely intuitive approach to eating may not be well suited for everyone, especially for people who have diabetes or high blood pressure since here it is largely advised to be avoiding certain foods or food groups for medical reasons. So if you are planning on incorporating more intuitive eating, Advising with a doctor before hand is always a good idea.

🔑 KEY IDEAS

In todays blog post we have discussed the anti diet approach of intuitive eating, discussing everything from what it is, how it works and why it can be genuinely beneficial for us and our relationship with food.

✏️ REFERENCES

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Eggs: A Friend Or A Foe?

Eggs have for a while been considered a hot topic in the world of nutrition and health experts, largely being debated about their cholesterol content and wether this still makes them a safe addition into our diet.

Although the research is quite varied but also largely conclusive, I have wanted to condense this miss-conception of wether eggs are good for us - a friend or a foe - and if so, why? Lets see what eggs have to offer for our health and how they impact it.

As always, I hope you find this discussion interesting and that you are able to learn something new about eggs today.

NUTRITIONAL BREAKDOWN


A single egg contains enough nutrients to transform a single fertilized cell into a fully developed baby chicken once it hatches. This means that eggs are and have to be packed with a variety of nutrients to be able to support all of the different stages of development that new life requires.

On average, a single egg contains the following nutritional information:

  • 70 - 80 calories

  • Protein 6g

  • Total fats 5g

  • Carbohydrates 0g

  • Vitamin B12: 10% of RDA

  • Vitamin B2: 15% of RDA

  • Vitamin D: 1.2 mcg

  • Selenium: 20% of RDA

  • Choline: 170 mg

  • Cholesterol: 200 mg

It is also important to realize that all of the nutrients apart from protein are found within the yolk part of the egg while the egg whites contain only protein. Therefore it is best to eat both parts of the egg to ensure that we get in all of the available nutrients.

THE CONTROVERSY

Eggs have for a long time now been viewed negatively due to their considerable cholesterol content of around 200 mg per egg which provides roughly 77% of our daily cholesterol limit.

However, for many years it was believed that eating dietary cholesterol increases your blood cholesterol, but in reality this relationship is much more compacted and rather depends on a lot of other factors.

Modern day studies do not believe that dietary cholesterol alone raises your blood cholesterol profile however eating high amount of saturated fats together with high cholesterol foods regularly, can increase your chances of cardiovascular issues. For example, if you eat eggs with greasy bacon every day for breakfast, that may not be the best dietary choice for you long term.

This is especially a great issue today because a lot more highly processed foods are nowadays available that are not only high in saturated fats, but also high in sodium, sugars and other chemicals while being low in other healthy sources of fats like mono and poly unsaturated fats (Eg: olive oil). Due to the quite high saturated fat content of todays processed foods, cholesterol rich foods like eggs can become an issue down the line, so to avoid that, you can still include eggs in your diet however make sure to consume them with a varied and balanced whole foods diet on the side.

So to summarize, if you currently have some sort of heart condition or heath issue, be more mindful of your saturated fat consumption than being worried about cholesterol, because eating high amounts of saturated fat has been clinically shown to increase blood cholesterol levels however dietary cholesterol alone does not, because your liver compensates for it. This is not to say that we don't need any saturated fat, because a little here and there is fine, its just that the issue arises when we eat a lot of it regularly.

Enjoy eating 1-2 eggs per day together with healthy sources of fats, some vegetables or fruits and some complex carbohydrates so you shouldn't have anything to worry about then.

WHY EGGS ARE AMAZING FOR YOU



Improve Your Blood Cholesterol Profile

Compared to other foods, eggs are considered to have a considerable amount of dietary cholesterol, around 210 mg of cholesterol per egg.

As we have discussed previously, people have for a long time demonized eggs for their cholesterol content because it was believed that dietary cholesterol increases the cholesterol in our blood, however this cause and effect relationship is not so simple but rather much more complex.

Studies from recent years have instead demonstrated that dietary sources of cholesterol such as that found in eggs, have a minimal effect on the cholesterol within our blood. This is supported by the fact that our liver naturally produces some cholesterol each day, and the amount that it makes is dependent on how much of cholesterol we get in through food.

For example, if you obtain more cholesterol than you need from your diet, then you liver will respond by producing less cholesterol and vice versa.

Additionally, studies are acclaiming that eggs have a good effect on your cholesterol profile because they have the ability to raise HDL cholesterol while being able to transform the LDL bad type of cholesterol into a different less harmful form that does not contribute to heart disease as much as the LDL type. Therefore, there is research out there to support the belief that eggs do not raise your risk of heart disease or stroke but have also been found to reduce insulin resistance.



Beneficial for brain health

Choline is a very important nutrient for us however its importance is often times under rated and is instead grouped among the B vitamins.

Egg yolks are an excellent source of choline, carrying around 110 mg of choline per egg, which is around 6% of our daily need of choline. Choline is needed for various different functions in our body such as synthesizing the neurotransmitter acetylcholine, creating healthy cell membranes as well as regulating our mood, memory and nervous system functions. Overall, covering our choline needs ensures good brain health along side ensuring good memory and muscle control.


A Source Of High Quality Protein

Proteins serve various different purposes in our body, both structural and functional, where they are constructed from 21 different available amino acid types, sort of like beads on a string. This string of amino acids is recognized as a polypeptide and is then folded into a variety of different shapes to match its function.

The catch is that 9 of these amino acids are essential amino acids and thus can not be produced by our bodies alone, so we have to intake them through our food.

Eggs are considered to be a fully complete protein because they contain all of the essential amino acids what we need in the correct proportions, where 1 egg carries around 6g of protein.


Amazing For Our Eye Health

Egg yolks contain two powerful types of antioxidants, namely lutein and zeaxanthin which have potent protective properties for our eyes.

These two antioxidants tend to collect and accumulate in the retina of our eyes, which is the sensory part of eyes, and there they protect us from harmful sunlight. Furthermore, they also prevent against age related eye conditions such as reducing the risk of macular degeneration and cataracts.


Could Help With Fat Loss

Eggs are low in carbohydrates while being relatively high in protein and fat making them very satiating food sources which as a result causes us to be less hungry and intake less food, so eggs can be beneficial for those who wish to loose weight.

Adding some protein and fats to each meal is a great way to ensure you are not only getting in all of your nutrients but also making sure you stay full for longer.


Affordable Source Of Protein

Eggs are not only a complete source of protein but they are also incredible affordable compared to other protein sources. Furthermore eggs can last in your fridge for several weeks along with being incredibly versatile for both savory and sweet uses, along with being great for your health too.


Good For Our Skin And Hair

Eggs are known for being a good source of several B vitamins, including vitamins B2, B5 and B12. Apart from other functions, B vitamins are also needed for maintaining healthy hair and skin while eggs also provide certain amino acids that improve the elasticity and strength of our skin and nails. As was discussed in THIS blog post, we need to intake B vitamins every day because they are water soluble and are thus washed out by our body each day and so they have to be replenished more often than fat soluble vitamins.


Promotes Good Bone Health

An individual egg provides around 6% of our daily vitamin D requirements, where vitamin D is a crucial component of regulating blood pressure, reducing the risk of certain cancer and also being important for good mental health. Other than that, vitamin D is of course also crucial for maintaining healthy bones by ensuring adequate calcium absorption and maintaining our calcium and phosphorus levels in a healthy range that promotes bone growth.

WHAT KINDS OF EGGS TO BUY?

Nowadays you can find different types of eggs being available on supermarket shelves, varying in sizes, quality and price. Depending on how the hens are raised and what kind of feed they are given, this will also impact the quality of their eggs.

Free range/ pastured eggs and omega 3 enriched eggs are considered to be a slightly healthier choice when compared with caged hens however they are also a bit more expensive.

If you find that you rather stick to regular eggs, they are still a good choice and source of nutrients, so no need to worry.

STORAGE AND FOOD SAFETY OF EGGS

When it comes to handling raw eggs, it is important to be mindful of a couple of things, to avoid getting salmonella poisoning since this bacterium can be transformed from an infected hen into its eggs or could also enter directly through the pores that are found on the egg shell.

So, make sure to watch out for the following couple of things:

  • Make sure to use up eggs within 4-6 weeks after their sell by date to avoid any complications later on

  • Avoid buying packages that contain cracked eggs since this can increase the chances of bacterial contamination

  • Refrigerate eggs within their carton in the coldest section of the fridge

  • When cooking eggs, cook them until the whites and yolks have solidified to avoid any food borne illnesses. If using eggs for raw or undercooked egg recipes, use eggs that have been pasteurized which have already been processed with high temperature for food safety.

  • Avoid having cooked eggs or egg dished sitting at room temrpature for more than two hours

  • Wash hands and surfaces that have come in contact with raw eggs

🔑  KEY IDEAS

Today we are discussing the largely debated topic of eggs and why has there been such a debate around them wether they are actually good for us. We discuss why eggs can be incredibly nutritious and amazing for our health while explaining the different types of eggs you can buy and how to properly use and store eggs.

✏️ REFERENCES

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Nutrition Taya Bregant Nutrition Taya Bregant

All The Reasons Why Garlic Is Good For You

Garlic is something that has been used by humans for centuries and millennia, not only for culinary reasons but also for its wide medical applications. Some civilizations which are known to have used garlic for its health and medical properties include the Egyptians, Chinese, Romans, Greeks as well as Indians.

Additionally, the famous Greek physician Hippocrates was known for prescribing garlic for treating and aiding a variety of medical conditions to his patients, such as respiratory problems, digestive issues, fatigue and parasitic infections. Furthermore, the Greeks also used and ate raw garlic for its proposed endurance and performance enhancing properties which its athletes benefited from.

Now that we know some history about garlic and how it has been valued as a medical and culinary ingredient for millennia, I wanted o look into specifically what garlic contains that makes it so effective at treating ailments as well as in what ways it can actually benefit us.

For all you garlic lovers, I hope you enjoy this one 🧄 😊.

WHAT MAKES GARLIC SO SPECIAL?

One of the main reasons for why garlic has such a potent taste and smell, along with its alleged health benefits, is because of a sulfur based compound it contains called allicin which has well known antimicrobial properties along side its high antioxidant profile. However the issue with allicin is that it is very unstable since it is only briefly present directly after cutting or crushing raw garlic, after which it degrades.

There are also other sulfur based compounds which give garlic its acclaimed health benefits, namely diallyl disulfide and sallyl cysteine which after eating enter your digestive tract and make their way into other parts of your body.

Other than that, garlic is also rich in some other minerals like phosphorus, potassium, zinc and magnesium, alongside vitamins such as vitamin C, K, folate, niacin and thiamine.

If you are interested more in vitamins and minerals, check our more information about them here.

TOP 12 BENEFITS OF EATING GARLIC

Keeps You Immune Against The Common Cold

  • A study from 2016 found that participants who took aged garlic exact supplements daily for 3 months, had experienced less severe symptoms of the flue and cold and also on average missed fewer days of work or school during the flue season.

  • Apart from this, a different study also found that certain compounds in garlic may have antiviral properties which alongside boosting your immune system, also protect your body from harmful viruses that could otherwise cause colds or other illnesses.

Improves Your Athletic Performance

  • Since ancient Greece, garlic has been considered a natural performance enhancing substance which works to reduce fatigue among athletes as well as improving the endurance working capacity of laborers among physically intensive jobs.

Reduces High Blood Pressure

  • It is well established at this point that high blood pressure, also known as hyper tension, is a great contributor to later developing chronic diseases such as heart attacks and strokes.

  • Researchers from a 2020 study were interested to identify wether eating garlic supplements could reduce blood pressure among people with hypertension and their findings showed that indeed the supplements did lower blood pressure alongside linking this decrease to a “16–40% reduced risk of experiencing cardiovascular events”. This study also noted that this decrease in blood pressure was similar to that of taking blood pressure medications except there was no negative side effects.

  • Furthermore, a different review of several studies showed that the allicin compound found in garlic has the ability to limit the production of angiotensin II, which is a hormone recognized for increasing blood pressure, where allicin instead encourages your blood vessels to relax and dilate, thus lowering blood pressure.

Has Potent anti-inflammatory effects

  • Research is showing that raw garlic contains naturally occurring substances that have strong anti inflammatory effects on our body which can be useful for anyone who has sore or inflamed joints or muscles, because using garlic oil on those body areas has shown to subdue the pain or joint discomfort.

Is Able To Aid Digestive Problems

  • With its potent anti inflammatory effects, garlic is able to ease minor digestive issues we may have by removing any bad or harmful bacteria from our intestinal tract and promoting regular bowel movements.

Improves Overall Heart Health

  • Several studies have confirmed the finding that eating garlic supplements daily, can within a couple of months reduce LDL cholesterol (the bad kind) by at least 10% among people with elevated LDL cholesterol.

  • On the other hand, garlic was found to have no effect on blood triglycerides or HDL cholesterol (the good kind), so more research is needed before making any claims about garlic and its long term effects on heart health.

  • Furthermore, the allicin compound found in garlic prevents LDL cholesterol from being oxidized in the blood, which not only reduces cholesterol levels but also reduces the probability of blood clots occurring. Combined with the research that garlic can lower blood pressure, it can be safe to assume that garlic has a positive effect on our heart and cardiovascular health.

Keeps Your Brain And Cognition Healthy

  • In THIS blog post I have discussed the role and behavior of antioxidants in our body and how they are able to counteract oxidative stress, which is otherwise among other things, also linked to a decline in cognition and brain health.

  • Since garlic is full of antioxidants, it is able to support your bodies natural mechanism against oxidative stress and in this way reduces your chances of developing mentally inhibiting conditions such as Alzheimers or other types of dementias.

Promotes Good Bone Health

  • A couple of studies looked at the effects of garlic and bone health among menopausal women, and identified that with garlics ability to lower oxidative stress, eating garlic in its raw or supplement form can also decrease chances of osteoporosis.

  • Additionally, regularly consuming garlic also prevents or reduces the onset of osteoarthritis due to the compound diallyl disulphide which has a positive effect on maintaining healthy bone density.

Can Detoxify You From Heavy Metals

  • The compound allicin in garlic has been shown to be able to reduce levels of heavy metals in the blood and different organs, such as lead. This is especially useful for people who work in heavy metal industries or jobs which require the use of heavy metals like lead or mercury.

  • Furthermore, the garlic did not only decrease the levels of lead in the blood but also various other signs related to blood toxicity such as headaches and high blood pressure.

May Work Against Cancers

  • Together with garlic antibacterial properties and its high antioxidant profile, in regular consumption over a long period, garlic is able to protect the body against several cancers such as that of the lung, prostate, bladder, stomach, liver and colon, as well as preventing peptic ulcers which occur when the acid in your stomach starts eating away at some parts of the stomach lining.

Promotes Moderate Weight Loss

  • Some studies have found that eating raw garlic reduces the expression of certain genes that promote the formation of adipose fat cells which store fat in our body. Furthermore, garlic also increases our bodies thermogenesis which is the process of releasing heat from adipose tissue that leads to the burning or more fat.

Helps Against Acne And Healthy Skin Appearance

  • Garlic has also been identified to be beneficial for acne prone skin, where gently rubbing raw garlic over pimples can help with clearing them away, however if you have sensitive skin, consult with a medical expert or dermatologist about this.

PRECAUTIONS

Garlic is generally not problematic for people, except that it often causes bad breath and some people may be allergic to it. Furthermore if you have some kind of blood disorder where your blood has issues with clotting normally, be careful with using garlic, especially if you use blood thinning medications since garlic has an effect on your blood clotting ability.

WAYS TO ENJOY MORE GARLIC

If you would like to increase your garlic intake, here are some ideas for how to do so:

  • Sauté it together with other aromatic such as onions, leeks or ginger for making a great starting base for soups, pastas, risottos, meat dishes or stews.

  • Crush raw garlic and add it into salad dressings.

  • You can always just eat it raw as it is, by cutting the clove into more manageable pieces (not the most delicious way but definitely ensures that all of the active compound stay in tact).

  • Putting it on toast or bread alongside a spread.

  • Mixing it into dips and spreads.

  • Put peeled cloves of garlic in the oven with some olive oil until fully cooked and softened, and add that into mashed potatoes, soups, sauces, or dips.

🧠  KEY IDEAS

In todays blog post we are discussing the topic of garlic, specifically what in garlic makes it so beneficial for us and why is garlic so beneficial to eat in the first place.

✏️ REFERENCES

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The Hype Around Spirulina Explained

In the past couple of years, you have probably come across or heard of the green algae superfood spirulina, which is often sold under the superfood or supplement section of stores claiming to yield all sorts of positive health effects on our wellbeing.

I wanted to take a look into this and see wether all the health related hype around spirulina really adds up.

Enjoy and as always, thank you for reading each week 😊

WHAT IS SPIRULINA?

In its raw form, spirulina is a type of algae which grows in salt or fresh water and is known to be a kind of cyanobacteria which is a family of single celled microbes that are recognized as green-blue algae. This single celled algae is able to photosynthesize just like other plants which is also why the algae comes in a vibrant green color thanks to all of the chlorophyll pigment within it.

It has been found that spirulina has been consumed already by the Aztecs in Mexico claiming to have boosted their endurance and physical abilities when it came to physically intense exercises. In the past decade it had grown a lot in popularity partially because NASA a couple of years ago found that this algae could successfully be grown in space to be used by astronauts.

Other than that, spirulina is today one of the worlds most popular supplements and can nowadays be found usually in a powder or capsule that are eaten alongside a healthy and balanced diet.

More and more research is coming out exploring the variety of health benefits which this algae could bring about. Read on to find out all about them.

NUTRIENT PROFILE

Based on the composition of spirulina, it is estimated that a single table spoon of spirulina (7g) provides the following nutrients in approximate amounts:

  • 20 calories

  • 4g of protein

  • < 2g of carbohydrates

  • 1g of fat (Provides a 1.5 : 1 ratio of omega 6 and omega 3 fatty acids)

Apart from these macronutrients, spirulina is also a decent source of the following micronutrients which serve many different functions within our body

  • Vitamins: Vitamin A, Vitamin E, Vitamin K, Thiamine (Vitamin B1), Riboflavin (Vitamin B2) and Niacin (Vitamin B3)

  • Minerals: Copper, iron, magnesium, potassium and manganese

Apart from these nutrients, spirulina is low in sodium and cholesterol making it a health addition to our diets as a supplement. Overall, spirulina contains a couple of key active ingredients such as phycocyanins, fatty acids, proteins and the before mentioned vitamins and minerals which give spirulina its health boosting properties. Phycocyanins found in spirulina are specialized pigments found within the algae which give it its unique strong green blue color and also raise the antioxidant level of spirulina.

WHAT IS IT GOOD FOR?

High Antioxidant Profile

  • As mentioned before, phycocyanins found in spirulina are the blue-green pigments responsible for spirulina’s impressive antioxidant profile. By raising the level of antioxidants in our diet, our bodies are better able to fight off free radicals that otherwise result in oxidative stress and can over time cause real harm to our bodies cells and blood vessel's for example. In this way, antioxidants prevent the bodies inflammation levels from becoming too high and in this way protecting us from a myriad of chronic diseases that are brought about by high inflammation in the body.

  • If you are interested, I have previously written about antioxidants and how they work here

Supports Good Eye And Oral Health

  • Spirulina contains a high amount of zeaxanthin which is a plant pigment that has been shown to help support good vision and eye health by preventing age related vision loss and the development of cataracts

  • Other studies have also found that spirulina has potent antibacterial properties which could make it useful for maintaining good oral health by being able to reduce some dental plaque and lowering the risk of oral cancer among those who chew tobacco. Quite some research has been done on spirulina’s ability to reduce the growth of oral sub mucous fibrosis (OSMF) which is a type of pre-cancerous wound in the mouth.

Can Improve Heart Health

  • In some studies, spirulina has been shown to be able to lower total cholesterol, LDL cholesterol (the bad kind) as well as triglycerides. On the upside, it has the ability to increase HDL or the good kind of cholesterol. This makes spirulina a good natural choice for improving lipids found within our blood and in this way protecting our heart health by lowering the chances of developing stroke or heart disease, additionally because spirulina has the property of decreasing oxidation of LDL cholesterol as will be mentioned below.

Has A Positive Effect On Your Immune System

  • Researchers are proposing that thanks to spirulina’s high vitamin content, specifically Vitamins E, C and B6, that it could maintain a healthy immune system function. Additionally, scientists are uncovering that spirulina can enhance the bodies natural production of white blood cells and antibodies which fight off bacteria and viruses to keep our body healthy.

  • If you would like to know more about how to boost your immune system, I have written about this topic here

Protects LDL Cholesterol From Oxidation

  • In your body, fatty structures such as LDL cholesterol are prone to undergoing oxidation which is known as lipid peroxidation. This oxidation of lipids is a key factor in contributing to the development of many chronic diseases and conditions.

  • Researches are uncovering that spirulina could have potent effects when it comes to minimizing lipid peroxidation in the body, helping to lower levels of inflammation as well as protecting you from different chronic conditions.

Could Help With Reducing Blood Pressure

  • A couple of different studies have come to the conclusion that a moderate consumption of spirulina per day, roughly 1 tablespoon, has the ability to significantly reduce both diastolic and systolic blood pressure, which could be especially beneficial for people who suffer from high blood pressure.

  • It is believed that the mechanism at work here is that spirulina stimulates a greater production of nitric oxide in the body which works to relax and dilute our blood vessels and thus reduce blood pressure.

Could Aid In Reducing Anemia

  • Anemia is recognized as a condition where by a person has a lower red blood cell count and thereby has lower levels of the oxygen carrying pigment hemoglobin that is found within red blood cells. With lower levels of hemoglobin, your blood becomes less effective at transporting oxygen around the body meaning that your feel fatigue and a lack of energy most of the time.

  • In a study from 2011, 40 older adults which previously had a recorded history of anemia, took daily spirulina supplements and showed a increase in their red blood cell count and noted improved immune function.

Could Improve Muscle Strength And Endurance

  • When we exercise, we naturally cause some oxidative damage to our muscle tissues due to anaerobic conditions of respiration (when our cells produce energy when here is an absence of oxygen). This oxidative damage, can greatly contribute to muscle fatigue and a poorer endurance which can hinder the athletic performance of athletes.

  • Intaking spirulina has been found to minimize this damage among athletes while also improving their muscle strength and endurance by increasing the oxygen uptake ability of our muscles.

Lowering blood sugar levels

  • Although most studies based on the effect of spirulina and blood sugar levels are based on animals, there is also some evidence starting to emerge to support that link in humans. In study participants who took spirulina supplements daily showed a reduction in fasting blood sugar levels among people who have type 2 diabetes. On the other hand, spirulina showed to have no impact on the blood sugar levels after a meal (after eating).

Could Improve General Mental Wellbeing

  • Spirulina has been found to contain the amino acid tryptophan which can naturally increase the amount of serotonin being produced in our brain. This discovery could potentially make spirulina useful for treating different mood disorders such as depression, bipolar disorder, anxiety disorders or schizophrenia, however more research is currently needed for this.

POTENTIAL RISKS OF USING SPIRULINA

Although spirulina is considered to be generally safe to eat and consume, there are a couple of things to watch out for:

  • During the growth cycle of spirulina, it may accumulate heavy metals, dangerous bacteria or other particles which can be harmful to our liver.

  • Spirulina also has a blood thinning effect meaning that individuals with blood clotting disorders or those who take blood thinning medications should use it with caution.

  • People who have the genetic disorder phenylketonuria (PKU) may want to also avoid spirulina because it contains the amino acid phenylalanine that can be harmful to people with that disorder.

  • People with certain autoimmune disorders may also have negative reactions to consuming spirulina.

  • Some food experts claim that spirulina naturally contains vitamin B12 that is crucial for our health in order to make new red blood cells, however spirulina does not contain vitamin B12, it is only suggested that it contains a compound which is similar to vitamin B12 as we know it.

Some people experience some of the common side effects when consuming spirulina regularly:

  • Allergies

  • Headaches

  • Sweating

  • Muscle pain

  • Issues with sleeping

HOW TO USE IT

Some people may not be a fan of the slightly bitter or earthy flavor of spirulina, which is why I have included below some more apetizing and convenient ways of using spirulina in a healthy moderation:

  • Adding it into smoothies (check the serving size on the back of the packaging)

  • Sprinkling it on top of soups

  • Mixing it in with oatmeal and adding sweeter toppings to balance the flavors

  • Mixing it into baked goods

  • Some people prefer to just drink it straight by mixing it with water

As a general point to consider, don't use more spirulina than what is suggested on the back of the product. There is no official serving size recommendation for spirulina, so I would say to start small such as half or one teaspoon and seeing how you feel afterwards.

🧠 KEY IDEAS

In this blog post we have taken a look into one of the worlds most popular food supplements - Spirulina. We have uncovered what spirulina actually is, what are the various health claims about it and lastly went through some safety recommendations and ideas for using it.

✏️ REFERENCES

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Is Apple Cider Vinegar Actually Good For You?

You may have heard people saying that drinking apple cider regularly in small amounts is healthy, especially being promoted in the form of apple cider shots. Health enthusiasts claim that drinking apple cider especially when fasting helps with weight management and preventing insulin resistance while other critics claim that drinking it directly is too acidic and can even be harmful to us.

Because of this, I wanted to take a look at what the science has to say on this front and see wether drinking apple cider vinegar is actually beneficial and healthy for us.

I hope you enjoy and learn something new today.

My intention today: Taking a look at the benefits or drawbacks from drinking apple cider vinegar.

WHAT IS IT MADE OF?

The main active ingredient or compound found within apple cider vinegar is acetic acid which is responsible for the acidic nature of the vinegar as well as its strong sour taste and smell. Some researchers also claim that acetic acid is where the vinegar gets its acclaimed health benefits.

Unfiltered and usually organic types of apple cider vinegar also contains a substance known as “mother” which gives the vinegar a naturally murky and cloudy appearance as well as potentially boosting the vinegars health claims.

Other than that, apple cider vinegar is made through fermentation whereby strands of yeast breakdown and digest the sugar naturally found in apple juice which turns it into alcohol within a couple of weeks. Afterwards, other bacteria break down the alcohol into acetic acid which then gives the vinegar the distinctive taste and smell.

BENEFITS OF APPPLE CIDER VINEGAR


Can Help With Regulating Blood Sugar

  • Some research has emerged to show that moderate consumption of apple cider vinegar can help with treating type 2 diabetes, although the vinegar itself is by no means a replacement for proper diabetes treatments of medications.

  • Even though apple cider vinegar may not help with getting completely rid of type 2 diabetes, it has been shown to be able to lower and maintain suitably low post meal blood glucose which can overall slow down premature aging and prevent different chronic diseases.

  • Type 2 diabetes is still best managed with appropriate lifestyle choices such as a balanced diet high in fibre and moderate exercise, as well as being paired with proper sleep and the appropriate mix of medication.

  • Although the evidence for apple cider vinegar being able to lower post meal blood sugar levels is decent, there needs to be more larger scale studies done as well as more human focused studies.

May Aid With Weight Loss

  • Some studies have shown that the participants who have consumer apple cider vinegar alongside a meal containing solid foods, had experienced a suppression in their appetite around 2 hours after eating. This lead the participants to stay fuller for longer and also avoid taking in excess calories later on through snacking.

  • Other than suppressing appetite, apple cider vinegar may also promote weight loss through the before mentioned lowering of blood glucose and reduction of insulin levels as well as being naturally low in calories.

  • Although it is important to point out that weight loss is not achieved by subtracting or adding a single ingredient into your diet but it is a culmination of suitable nutritional and lifestyle choices along side a calorie deficit which then add up over time to surpress appetite.

Has Antimicrobial Properties

  • Different types of vinegars have for millennia been used types disinfectants for killing strains of bacteria and pathogens which not only make vinegars useful as cleaning agents but also as food preservatives.

  • Although apple cider vinegar is considered to be a weak type of vinegar, it has been shown to inhibit the growth of bacteria such as E. coli which helps to preserve food and keep it edible for longer

  • A different study looked into the ability of apple cider vinegar to kill Salmonella bacteria and it has been fund that when the vinegar is paired with lemon juice, the effect is strongest.

Promotes Healthy Skin

  • Apple cider vinegar is generally recommended for people who naturally have oily or more acne prone skin where it can be used to balance the skins natural pH levels through using it as a toner, a spot treatment or even a ingredient within your facial cleaner

  • Our skin tends to be naturally more acidic, but for people with eczema, the skin may be slightly more alkaline or less acidic where applying a little bit of (diluted) apple cider vinegar may help with balancing the skins pH which works to improve the skins appearance and skin barrier.

  • Evidence on this is mixed where some studies reported that apple cider vinegar was too harsh on the skin and had irritated it, so if you do notice irritations in your skin when using the vinegar on your skin, stop immediately.


Can Improve Heart Health

  • Heart disease is one of the most common health concerning conditions in the world today where it is often brought about by low levels of exercise, poor diet, genetic causes as well as a too high level of cholesterol within the body which over time can block arteries.

  • Apple cider vinegar has in this way been shown to potentially be able to improve the functioning of our heart by being able to raise the levels of HDL (the good type of cholesterol) while lowering LDL cholesterol and triglycerides.

  • Overall, drinking moderate amounts of apple cider vinegar has been shown to reduce overall cholesterol levels however more human based studies need to be performed to declare any real relationship here.

PRECAUTIONS

Although apple cider vinegar is considered to be generally safe to drink in small amounts, there are a couple of precautions or possible downsides you may want to consider before drinking it:

  • Drinking non diluted apple cider may over time start to erode the enamel on your teeth so always make sure to dilute the vinegar before drinking it and also drink water after it.

  • Some people experience that acidic foods such as vinegar may further worsen acid reflux

  • If you already have chronic kidney disease, drinking extra vinegar may not do you good since your kidneys may not be able to process all of that extra acid

  • Over time, if you drink undiluted apple cider vinegar, the tissue in your oesophagus or drinking/ eating canal may become damaged and cause discomfort when eating foods

ADVICE FOR USE

Below you can find a summary of how to best consume or use apple cider vinegar:

  • Always dilute it with water

  • Use it as an ingredient in cooking to liven up the taste of foods such as salads or sauces or use it to preserve foods for longer

  • Consult with a healthcare professional on how much is suitable for you to use

  • Before applying it topically onto skin, again consult with a healthcare professional to not cause any unwanted irritation or harm

🧠 KEY IDEAS

In this blog post we have taken a look at the different health benefits that consuming or using apple cider vinegar may bring about as well as exploring some useful precautions relating to it and general advice for using it.

✏️ REFERENCES

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Importance Of Dietary Fibre

I think all of us have at some point in our lives heard that we should eat our fruits and vegetables, not just for their vitamins and other benefits but also due to their fibre rich content.

Nowadays you can find a lot of statistical information about how many of us are not getting enough fibre each day through our diet partially because a lot of the food you can buy today in a grocery store is heavily processed during which a lot of the beneficial fibre is stripped away.

Here I wanted tot take a look at what fibre actually is at the end of the day, what are the benefits of a fibre rich diet and what are some of the best fibre rich foods you can incorporate into your diet to start noticing some of the mentioned benefits.

I hope you learn something new from this one :)

WHAT IS FIBRE?


Nutritionists classify fibre as a type of carbohydrate which in reality, our bodies can not fully digest and process. Because of this, fibers most commonly pass through our digestive tract undigested and while doing so, also nourishing the bacteria that are found there, specifically in the colon. Fibers are naturally occurring within foods of a plant origin such as fruits, vegetables, legumes, cereals, grains, nuts and seeds and are not found/ found in limited amounts in animal foods.

Fibre is also classified into 2 different classes:

  • Soluble fibre: This is a type of fibre which can dissolve in water and by doing so, can form a gel like substance in our gut which helps with lowering of cholesterol and blood glucose levels after a meal. Furthermore, this type of fibre originates from the insides of plant materials such as pectin, which allows for the gel like consistency.

    • Best sources: Oats, chia seeds, beans, lentils, apples and blueberries

  • Insoluble fibre: Unlike soluble fibre, insoluble fibre comes from the outer fibrous parts of plants which provide structure to the plant however for us, are completely indigestible and instead function to move food through our digestive system by promoting regular bowel movements and also prevention constipation. Insoluble fibers make up the majority of our stool and pass through our digestive tract largely untouched.

    • Best sources: Whole grains (quinoa, brown rice, wheat, rice bran) legumes, almonds, walnuts, fruits with edible skins (apples, pears etc.)

BENEFITS OF A DIET RICH IN FIBRE


The scientific community is well aware of some of the more basic benefits of consuming adequate fibre such as that of improved digestion and reduced constipation, however newer research is coming out which is establishing a preventative link between fibre and many other benefits:

  • Feeds good bacteria in our gut: The bacteria found within our gut like to feed on a specific and group of plant fibers called prebiotics which are a class of complex carbohydrates such as fibre and are also not broken down during digestion. Instead prebiotics are deigned to feed the good bacteria in our gut by being fermented. I have previously written all about the wonders of our gut flora here.

  • Bacterial nourishment produces beneficial compounds: As the bacteria in your colon nourish and feed the fibre we eat, they can produce a variety of different by-products such as short chain fatty acids which have been correlated with improved immune function and lowering of inflammation.

  • Keeps your gut lining healthy: Fibre is essential for the lining of your gut because it provides a source of energy and nourishment for the bacteria living in your gut, which prevents this bacteria from feeding on the actual lining of your gut. Furthermore, it also prevents the occurrence of hemorrhoids. A healthy lining is not just important to allow digested food to pass through normally but also regulates which nutrients and substances enter your circulatory system and what is kept out.

  • Crating a diverse bacterial community: What you eat is one of the most influential factors for the bacterial diversity and make up of your gut which can either work towards introducing more new beneficial bacterial species or fostering more harmful ones or simply just not having enough of a diveristy of bacteria (especially true when you eat the same types of foods on repeat). The greater the variety of beneficial bacteria in your gut, the greater the variety of functions and benefits they can produce.

  • Ensures normal bowel movements: Dietary fibre greatly contributes to the size and weight of your stool also by softening it, and thus making it easier to pass through, effectively also reducing constipation.

  • Protects against heart disease: Some studies have indicated that soluble fibers specifically such as those found in oats, flax seeds and beans have the ability to lower LDL cholesterol as well as high blood pressure and inflammation all of which work together to improve our cardiovascular health.

  • Improved weight management: Fibre has the added benefits that fibrous foods are much more filling while being lower in calories meaning that we are less likely to over eat and also, fibre keeps us feeling fuller for longer, all of which can be advantageous benefits for people looking to loose or maintain weight.

  • Reducing chances of developing certain cancers: Some research is pointing in the direction that eating enough fibre can help with preventing colon cancer which could be partially attributed to the fact that certain fibre types (pectin) have antioxidant properties. If you are interested about antixodiants and what they are, feel free to read about them here

  • Preventing unwanted blood sugar spikes: Soluble fibre has been shown to greatly slow down the absorption of sugar into our blood stream which helps with ensuring a gradual release of sugar into our blood stream from the food we eat and digest and in this way preventing large spikes in our blood sugar. Highly processed and sweet foods which lack fibre result in sugars entering our blood stream much faster than if fibre was present which is why they can result in energy crashes after consuming them, since the sugars are not released gradually. Maintaining healthy levels of blood glucose is especially useful for people who have diabetes, while at the same time, adequate fibre intake also reduces your chances of developing diabetes.

FOODS WITH MOST FIBRE


If you know or think that you are not getting enough fibre each day, below are some of the highest fibre food options you can choose to increase your fibre intake:

  • Legumes: Lentils, peas, chickpeas, beans, edamame,

  • Members of the brassica genus: Broccoli, cauliflower, kale, brussel sprouts

  • Berries: Blueberries, raspberries, blackberries, strawberries

  • Avocados

  • Whole grains: Whole wheat bread, pasta, brown rice, oats, quinoa, pop corn

  • Apples and pears

  • Artichokes

  • Celery

  • Dried fruit: Figs, prunes, dates

  • Nuts and seeds: Sunflower seeds, almonds, chia seeds, pistachios

  • Dark chocolate


A NOTE ABOUT PROCESSED FOODS

  • When it comes to ultra processed starch based foods such as , white rice, crackers, chips, white bread etc. the process of producing these foods removes the outer bran layer of the grain which is where all the fibre is stored and the result is a sweeter grain since below the bran layer is where the starch is found. This is why we should always aim to get some whole foods into our diet every day since they provide us with ample fibre and vitamins and minerals that come from natural sources instead of being artificially added to foods


DAILY INTAKE RECOMMENDATIONS

  • In general, men require a higher fibre intake than women, where for men it is recommend around 30-35 grams per day while for women it is around 25 grams of fibre per day.

  • Do keep in mind that older people and young children require less fibre, where the highest fibre intake is some-were in the age category of 20-50 years.

  • Women who are breastfeeding also require more fibre than usual.

🧠 KEY WORDS

  • Fibre: A type of complex carbohydrate found within plants which our body can not fully digest however it greatly impacts the wellbeing of our gut microbiome.

  • Soluble fibre: A type of fibre which is able to dissolve in water and form a gel like substance in our gut. Soluble fibre has been shown to reduce blood sugar spikes as well as cholesterol levels.

  • Insoluble fibre: A type of fibre found on the outer parts of fibrous plants which we can not digest however it helps with moving food along our digestive tract.


🔑 KEY IDEAS

  • Today we discussed what fibre is and the different types of fibre you can find within foods. Afterwards we took a look at why a healthy fibre intake is good for us and also what are the richest plant sources of fibre that we can eat.

✏️ SOURCES

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Antioxidants - What Are They & How Do They Work?

Antioxidants have for quite a long time been used as a major buzzword in various different industries, ranging from food and drinks corporations to beauty and cosmetics brands, mostly used as a marketing strategy for the purpose of getting to buy people more of certain products.

Nowadays we hear all sorts of acclaimed benefits of these molecules such as having powerful anti aging properties, supporting immune defense as well as helping the prevention of various chronic diseases all of which we will take a look at later, but I think it is worthwhile to first start with the basics: Understanding what antioxidants are and what is their role in our body and vitality.

Once we establish that, we can then start considering what good antioxidants do for us and what are some naturally rich antioxidant food sources that can bring us the acclaimed health impacts. This is what we will be exploring today.

My Writing Intention: To explain the idea and workings behind antioxidants in an interesting and understandable way and present the ways in which you can add more of these health boosting compounds into your life.

WHAT ARE ANTIOXIDANTS & HOW DO THEY WORK?

You may have heard of the term “antioxidants” before, but what does that actually mean?

In a simplified sense, an antioxidant is either a natural or man made substance which functions to prevent or delay some sort of cell damage. In other words, antioxidants are specialized “species” or types of molecules which maintain the health of our cells, by fighting against, or more properly said, “neutralizing” free radicals.

Free radicals in our body, are a different kind of natural compounds which in a simplified chemistry sense, are compounds which have an incomplete outer most electrons shell, which makes these compounds naturally very reactive and unstable. Because of this high reactivity and instability, in order to stabilize themselves, these free radicals essentially “steal” or obtain an electron or two from other near-by cells (Such as skin cells, muscle cells, blood cells etc) which in turn damages the vitality and DNA structure of those cells.

In this way, it is essential to maintain a proper balance of antioxidants and free radicals in the body, as an excessive proportion of free radicals, creates a condition known as “oxidative stress” in the body which is a state of chemical imbalance in or body, which results from a too high proportion of reactive oxygen species (free radicals) and a lack of antioxidants to defend against those radicals.

Additionally, long term oxidative stress has been shown to be able to manifest itself in many negative ways in the body such as increasing your risk of diabetes, heart disease, speed of premature aging and promote the growth of various types of cancers.

This is why it is important to maintain an optimal and health balance of diet sources antioxidants in order to counteract the negative effects of free radicals.

It is important to know and realize that free radicals are species which are continuously being formed in our body through a multitude of common activities and processes such as digestion and exercise. However we actually benefit from having a stable and not too large level of free radicals in our body; For example you immune system defense cells rely on free radicals to fight infections.

Additionally, many different voluntary lifestyle choices also increase the amount of free radicals in our body such as:

  • Smoking of cigarettes

  • Heavy alcohol intake

  • Excessive sun light exposure

  • Air pollution and toxin exposure

  • High intake of polyunsaturated fatty acids

  • Having high blood sugar levels

  • Intense and prolonged exercise

  • Types of infections such as bacterial, fungal or viral

While a regulated level of free radials in our body is not an issue and is normal occurrence, the issue becomes when we part take in many of the above mentioned activities which drastically increase free radical production. When those activities are coupled with a diet poor in antioxidants that is when our body enters oxidative stress which later on increases our chances of developing various other chronic conditions such as diabetes, cancer and cardiovascular disease along with premature aging.

BENEFITS OF A DIET HIGH IN ANTIOXIDANTS

When it comes to supplementing antioxidants, the effects and associated health benefits are much smaller and often even negligible, which is why nutritionists and dietitians always recommend to obtain all of these food molecules through actual food first.

One of the reason why antioxidants are much less powerful in a supplement form is because these chemicals tend to work best when combined with other nutrients, plant chemicals and also other antioxidants.

Most studies have indicated that focussing on intaking specific antioxidants in order to boost health has actually very minimal evidence of working or producing any positive health effect. As a result, researchers in this fields tend to focus on promoting a diet that is high in general whole foods, including fruits and vegetables of vibrant colors, which will ensure that you are getting the most important macro nutrients while also not missing out on vital micronutrients along with antioxidants. The key is to focus on a whole rounded whole foods diet instead of exclusively designing your diet around antioxidant rich foods.

That said, some studies have proposed that antioxidant consumption can benefit us in the following ways, although the results of other studies were conflicting or unclear here:

  • Prevention Of Chronic Diseases:

    • This is due to the ability of antioxidant species to reduce the level of oxidative stress in our body which works to protect against diseases such as cancers, diabetes and cardiovascular conditions. This is also occurs, because antioxidants prevent inflammation levels from becoming too high in our body which in itself can be a leading cause for various chronic ailments.

  • Supporting Of Vision and Eye Health:

    • Many antioxidants such as those from beta carotene (found in yellow / orange produce) has been know to have protective properties for your health, specifically when it comes to age related macular degeneration and cataracts.

  • Mental Health Improvements:

    • Higher levels of oxidative stress in the body are often related to depression and anxiety which worsen the mental wellbeing of the individual and although making a shift in diet will not resolve this issues on its own, a colorful diet can help with stabilizing and improving the mood of these individuals.

  • Boosting Brain Function and Abilities:

    • Since the brain is an organ which is metabolically very active, it is very prone to be attacked by free radicals. Because of this, consumption of a diet high in fruits and vegetables has been shown to protect the brain from various forms of mental decline such as memory loss, Alzheimers disease and other brain related conditions that worsen cognitive functioning.

  • Helping To Maintain A Healthy Gut Microbiome:

    • Some research has shown that antioxidants have the ability to reduce the level of oxidative stress in our body by regulating the composition of beneficial bacteria in our gut, which can promote the growth of more beneficial bacterial strains in our gut. This can improve our digestion, mood as well as immunity as research is finding out more and more links between the health of our gut and our general wellbeing.

    • Click here to learn more about the power of a healthy gut micro biome

  • Supporting A Healthy Aging Process:

    • Although nothing so far has been found to genuinely be able to stop or reverse the effects of aging, antioxidants as discussed above, have been shown to prevent the mental decline of individuals (memory loss and Alzheimers disease), especially when it comes to elderly people, which can improve their quality of life in their older years and make it a more smoother aging process.

  • Known To Be Beneficial For The Skin:

    • When it comes to our skin, antioxidants can reduce levels of inflammation within our body which can prevent against redness, puffiness and premature aging of the skin. Furthermore, antioxidants have the ability to further protect our skin cells from harmful sun rays, although wearing sunscreen is still recommended.

    • Vitamin C, which is a common type of antioxidant, has been shown to be beneficial for the skin because it can help with managing skin de-colouration and boosting collagen production within our skin cells which works towards younger looking skin. This is why so many skin related products nowadays contain vitamin C.

ANTIOXIDANT RICH FOODS

Although our body does produce some its own antioxidant such as glutathione, the majority of antioxidants are derived from plant sources. This is because plants too need antioxidants to protect the well being of their cells since plants are exposed to a lot of ultraviolet sunlight radiation, which without antioxidants, would over time cause irreversible damage to the plant.

Some of the most important antioxidants which we have to obtain from our diet include:

  • Vitamin C (Essential for our health)

  • Vitamin E (Essential for our health)

  • Carotenoids

  • Selenium mineral

  • Zinc mineral

  • Various smaller plant compounds: Flavonoids, tannins and phenolic compounds

Some of the most rich food sources of antioxidants include:

  • Various berries: Blueberries, strawberries, cranberries, blackberries (Find our more about berries here)

  • Black coffee (Learn more about coffee here)

  • Green tea (Learn more about green tea here)

  • Pecan nuts and walnuts (Learn more about nuts here)

  • Orange colored vegetables (Sweet potatoes, carrots, squashes and pumpkin)

  • Dark leafy greens (Spinach, kale, Swiss chard etc)

  • Dark chocolate/ cacao

  • Artichokes

  • Red cabbage

  • Beetroot

  • Beans

You will also likely notice that the foods with the highest antioxidant content are also the ones which are brightest in color variety: Think about blue blueberries, vibrant greens of spinach, bright colored sweet potatoes and the purple hue of red cabbage. This is because antioxidants a lot of the times also act as pigment in plants. For example, Carotenoids are considered to be an antioxidant but is also what gives orange vegetables such as sweet potatoes and carrots their vibrant color and health benefits. This why it is advised to eat a varied and colorful diet

I hope that you were able to learn some new information about todays topic of antioxidants and that you found it interesting. I also learnt many new things while writing this post. As always, if you have any specific topic requests or ideas, please let me know.

Enjoy your day 💛

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Spicy Ginger Goodness: Why Ginger is Amazing For You

Ginger seems to be the perfect spice for colder months, since it has a spicy kick to it and can be a great addition to any teas or recipes to boost the flavor. Because ginger is often promoted as a superfood, as in “ginger shots”, ginger teas and all other things ginger, I wanted to look into why ginger has such a highly acclaimed health status in the first place. What makes it beneficial or us and how we can include more of it in our diets overall?

The ginger root from which ginger is sourced from, has for a long time been used as a natural form of medicine across many cultures and populations. It was especially prominent in Asian cultures where it was used for treating stomach issues, nausea and diarrhea among other health issues.

If you are not a fan of ginger, I can understand since it does not have a sweet taste, but I believe that if it is paired with the right other ingredients within drinks or meals, I think it can be a great additional to taste and even the nutritional profile of our food.

Happy reading ahead 😊

WHAT CAN YOU FIND IN GINGER?

Ginger is low in calories and general macronutrients but does contain modest amounts of other micronutrients such as:

  • Vitamins: B3, B6, B9, C

  • Minerals: Iron, Potassium, Magnesium, Phosphorus, Zinc

But more importantly ginger contains many bioactive natural oil compounds among which the main one is Gingerol which is responsible for giving ginger its distinct smell and strong flavor. Gingerol among with other potent phytochemicals, is also responsible for giving ginger its acclaimed health benefits which you can read more about below.

MAIN HEALTH PROPERTIES OF GINGER

  • Anti inflammatory and antioxidant properties:

    • These two properties are mainly due to the high gingerol concentration found in fresh ginger, which is also the leading reason for the many health benefits that ginger offers such as preventing chronic disease and promoting healthy cell aging.

  • Antibacterial and antiseptic properties:

    • Some studies have shown that fresh ginger has potent antibacterial properties, especially against E. coli bacteria. For this reason, ginger is recognized as an agent which prevents the growth of harmful organisms (an antiseptic) and is also able to be used against various bacterial and viral infections.

8 PROFOUND HEALTH IMPACTS OF GINGER


Effectively Treats Nausea

  • There are many studies which are showing a strong link between ginger consumption and its effect in relieving nausea in people who are undergoing certain types of surgeries or the nausea experienced by pregnant women (morning sickness).

  • About 1 to 1.5 grams of ginger is considered to be an adequate amount to help with nausea, but more testing is needed to confirm the causation exactly.


May Help With Loosing Weight

  • Based on animal and human studies, consuming ginger may have a positive effect on weight management, where for example a study from 2019 showed that ginger supplementation greatly reduced waist to hip ratio and reduced body weight in people who were overweight or obese.

  • Furthermore, a 2016 study discovered that ginger could lower blood insulin levels, where consistently elevated insulin is associated with a increased chance of weight gain.


Improves Blood Sugar Regulation

  • A 2015 study suggested that ginger may actually be very effective as a anti diabetic, where throughout the study, 41 participants who has type II diabetes, consumed 2 grams of ginger powder per day and experienced a 12% decrease in their fasting blood sugar.

  • Additionally, the study showed that ginger has the power to also reduce levels of certain hemoglobin markers in our blood which indicate long term blood sugar levels.

  • Although some studies currently contradict each other in their findings on gingers ability to help regulate blood sugar levels, there certainly is potential in this field.


Helps With Chronic Indigestion

  • Chronic digestive issues are categorized by a usual discomfort in the upper section of the stomach, where this usually occurs due to the delayed emptying out our stomach. Interestingly thought, in studies ginger has been shown to speed up the emptying of the stomach.

  • In one study in particular people who had functional dyspepsia ‘indigestion with no known cause), either received capsules with ginger or a placebo, where 1 hour later they were all given soup to eat.

  • The study showed that those participants who ate ginger, took 12.3 minutes for their stomach to empty while the placebo group took around 16 minutes, meaning that ginger actually did help with stomach emptying.


Helps With Easing Menstrual Pain

  • To continue on the topic of ginger and pain management, some studies have shown that ginger also help with pain relief from mensuration, where in fact sometimes the pain relief is so effective that it is comparable to medications (Non steroidal Anti inflammatory drugs) used to help relive menstrual pain.

  • Although these studies are promising, a larger number of participants is needed to make any concrete conclusions.


Enhances Your Immunity

  • Thanks to gingerol and its potent antiseptic and anti inflammatory properties, ginger is very effective at boosting our immune system in ways such as easing symptoms of cold, treating sore throats, inflammation within the lungs and any general aches and pains felt from colds. In this way, regular ginger consumption especially when paired with honey (Find out more about honey here), can work to enhance the functioning of your immune system and keep levels of inflammation within your body steady.

  • Because of gingers antiviral and antibacterial properties, it too can safe guard the body from infections and unwanted bacterial outbursts.

  • If you are additionally interested in how to strengthen your immunity within these last few colder months, I encourage you to read about it here


Could Have Anti Cancer Effects

  • There is some evidence that exists to show that ginger may potentially have anti cancer properties.

  • These properties are largely attributed to a natural compound found in ginger - (6)gingerol. A 28 day study was done in individuals with colorectal cancer where each participant consumed 2 grams of ginger per day which overall reduced pro inflammatory signaling molecules within the colon, that are in part responsible for encouraging growth of cancer cells.

  • Although some studies obtained different results, there certainly is a possibility that ginger in its natural form has a positive impact on stopping the growth of cancer cells.


Protects Against Cognitive Decline

  • Alzheimers disease and other related cognitive decline conditions, tend to occur most likely due to oxidative stress and chronic inflammation which over time accelerate aging. This occurs especially quickly if we live a sedentary lifestyle, eat foods low in nutrients and generally exercise our brain little.

  • But certain bioactive compounds in ginger have shown to be able to inhibit or prevent inflammatory responses which can occur in the brain, which overtime could help protect against conditions of cognitive decline.

  • Some studies even indicated that fresh ginger consumption may in general enhance brain function, in terms of improving overall reaction time and working memory.

INCLUDING MORE GINGER INTO YOUR DIET

Personally I like to include ginger into my diet a couple of times per day, and some of my favorite ways include:

  • Making ginger tea with fresh ginger, lemon juice and honey for sweetness

  • Sautéing ginger together with garlic and onions at the start of dishes or stir-fries

  • Blending it into soups such as vegetable soups, pumpkin soup and soups with coconut milk

Some other ideas for how you could use ginger:

  • Blend it into smoothies

  • Grate it inside of sauces or spreads

  • Pair it with other spices and oils to make a marinade for meat, fish or vegetables

  • Making sweet and spicy salad dressings

  • Snacking on candied ginger

  • Incorporating fresh ginger into deserts or baked goods

  • Eating pickled ginger which often accompanies sushi and other asian dishes

I hope that with this blog post I have inspired you to try and include more ginger into your weekly diet or that I have at least convinced you to give ginger another go, because within the right recipe or use, you might just fall in love with it.

Additionally, I hope you were able to learn some new information on this medicinal root and how it can boost your own health and well being.

Thank you so much for taking your time to read this.

As always, if you have any specific requests for topics or ideas, please let me know 😊

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The Benefits and Buzz Around Bee Pollen

I have recently discovered Bee pollen which can be purchased and eaten as a food supplement. Although I knew of bee pollen before, I never considered that you could add it into your diet to due to its rich nutritional profile and acclaimed health benefits.

Since I have already done a blog post on honey, I wanted to take a look into bee pollen and see what it has to offer for our health. I hope that just like me, you are able to learn many new things on todays new and exciting topic of bee pollen. 🐝

Wishing you happy reading ahead!

ABOUT BEE POLLEN


Bee pollen is a mix of saliva, nectar and plant pollen which happens to collect on the hind legs of workers bees. Th bees then bring back this pollen on their legs into the hive, which is then packed into honeycomb cells, after which it undergoes a fermentation process.

The way in which the pollen is collected for human use is by bee keepers placing a thin mesh at the entrance of the hive which captures a small amount of the pollen that the bees bring in.

The nutritional profile of bee pollen varies as pollen can be collected from a variety of different plants, but overall, bee pollen contains about 20% protein, about 10% of which is essential amino acids. Other than protein, bee pollen also contains complex carbohydrates, small amounts of lipids, simple sugars, vitamins and various other phytochemicals.

A single table spoon serving of bee pollen contains approximately:

  • 40 calories

  • 7g carbohydrates

  • 4g sugars

  • 1g fibre

  • 2g protein

  • Almost no fat

WHAT IS BEE POLLEN GOOD FOR?


Protects Against Chronic Diseases

  • Bee pollen is extremely rich in a variety of antioxidants which come from its impressive phytochemical profile. Antioxidants are useful for combating and neutralizing free radicals which otherwise damage our cells and tissues. Through neutralizing free radicals, antioxidants from bee pollen have shown to help prevent type II diabetes, which today is one of the leading chronic conditions globally.

  • The strength of the effect that bee pollen has on combating chronic diseases is based on which plants the pollen comes from, with certain pollen types being more effective than others.


Keeps a Healthy Cardiovascular System

  • Additionally, there is evidence to suggest that bee pollen is able to lower blood lipid levels and LDL cholesterol, which in the long run can protect against heart disease.

  • Studies have shown that people who suffer from nearsightedness caused by clogged arteries, have experienced an increase in their field of vision after having taken bee pollen supplements which helped unclog their arteries.

  • The way in which this works is proposed that bee pollen contains certain compounds which prevent the lipids in your blood from oxidizing together, effectively meaning that it prevents the formation of clots that otherwise can clog up blood vessels and cause poor blood flow to certain parts of our body.


Boosting Liver Function

  • Bee pollen has also been shown to promote liver healing and positively impacting the functioning of our liver, which has the main purpose of detoxifying and filtering all the blood flowing in our body. Some studies have even indicated that bee pollen may be powerful enough to help safeguard against damage resulting from toxic substances and drug over doses.


Powerful Anti-inflammatory Properties

  • Honey products such as bee pollen have in general been known to have strong anti-inflammatory properties, which can be medically used to reduce inflammation and swelling in the body. Bee pollen, thanks to its rich antioxidant profile, is so effective at this, that its strength is comparable to actual anti-inflammatory drugs.

  • Additionally, Just like honey, bee pollen too can be used to aid with wound healing, especially wounds resulting from burns


Boosts Your Immunity

  • One of the main reasons as to why I started eating bee pollen is because I have heard that it can greatly improve our immunity and reduce the severity of any allergies we experience. Scientists have discovered that bee pollen does this by reducing the activation of mast cells in our body which are specialized cells which enable our body to trigger an allergic reaction - Effectively meaning that our body is less prone to overreacting to allergies.

  • Additionally, bee pollen has strong anti microbial properties, meaning that it is great for killing harmful bacteria and other undesirable micro organisms.


Could Have Anticancer Properties

  • Some studies have indicated that bee pollen may contain certain compounds which help to fight the growth of cancer cells and prevent the spread of tumors, by stimulating apoptosis (programed cell death) in certain cells of prostate, colon and leukemic cancers


Improved Absorption of Nutrients

  • This is a rather unique benefit, but experiments done on rats have shown that rats who were supplemented with bee pollen absorbed around 65% more iron than those without bee pollen. This increase in iron absorption is attributed to the impressive amino acid composition of bee pollen. Within other experiments, bee pollen also improved the absorption of calcium and phosphorus from the diet of rats.

  • Additionally, other studies have indicated that supplementing with bee pollen can improve muscle growth, promote overall longevity and speed up metabolism, however the majority of this evidence is currently coming from animal studies.

HOW TO CONSUME IT?

Bee pollen can be consumed in a variety of ways and foods, including as a topping onto dishes (breads, yogurts, deserts, salads, soups etc.) or it can even be blended into smoothies or even just eaten by itself.

It is recommended that adults eat about 30g (a heaping tablespoon) of bee pollen per day while for children, that dose should be halved to 15g per day.

If you do find that you are experiencing any adverse effects or allergic reactions from consuming bee pollen, do stop and avoid using it in the future, but for people who have no pollen based allergies, consuming bee pollen is considered safe and a healthy boost to a varied and balanced diet.

I hope that you were able to learn something new about todays topic because I certainly did.

If you haven't tried bee pollen yet and as long as you are not allergic to it, give it a try and see wether you enjoy using and consuming it.

Thanks for taking your time to read this.

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The Magic Spice: Cinnamon

In order to encourage more of the autumn spirit, I thought I would write about the well known cinnamon spice which is quite synonymous with autumn food and drinks as it adds a comforting boost of flavor and charm to both sweet and savory dishes.

But cinnamon is not just a great additonal to recipes - It is actually also beneficial to our health in various ways, from being an anti microbial agent and being able to protect against neurodegenerative conditions all the way to helping diabetic people with managing diabetes. We will be discussing all of these benefits here today, where I will also provide some background information about the spice and its origins as well as offer some ideas as to how you can enjoy more of cinnamon especially during this time of the year.

Before you start reading, I recommend you get a cup of your favorite tea or coffee as well as a comfortable blanket to keep you warm and get you settled into the feeling of autumn.

I hope you enjoy this one 🍁  🍂

BACKGROUND INFORMATION ON CINNAMON

  • Cinnamon is a space which actually comes from the bark of trees which belong to the Cinnamomum genus, where only a handful of the cinnamomum species are grown commercially for the cinnamon spice.

  • The most well known type of cinnamon, Ceylon cinnamon, which is also considered the original type of cinnamon, comes from the species of trees called Cinnamomum verum which are native to Sri Lanka.

  • Indonesia is currently the largest producer of cinnamon, followed by China, Vietnam and Burma, where in 2018, Indonesia and China produced almost 70% of the world's whole cinnamon production.

  • Once collected in its bark form, it can be ground into a powder and then sold to consumers.

HEALTH BENEFITS OF CINNAMON



Packed With Beneficial Properties & Antioxidants

  • Cinnamon has many properties which have been used for medicinal and soothing purposes. The extensive properties of cinnamon come from the essential oils from the tree bark, which contain the potent compound cinnamaldehyde. The powerful properties of cinnamon include being:

    • Anti bacterial

    • Anti fungal

    • Anti viral

    • Anti inflammatory

  • Due to all of these properties, cinnamon may help with fighting various infections as well as inhibiting the growth of bacteria such as Salmonella. But thats not all, by having so many medicinal properties, cinnamon is also rich in various antioxidants - Even more than high antioxidant foods such as garlic - which could even make it useful as a natural food preservative.



May Help Protect Against Cancers

  • Although more research is needed on human studies, some test tube based animal studies have shown promising results for cinnamon being able to slow down the growth of cancer cells and even stopping the growth of tumor cells.

  • The proposed way in which cinnamon acts against cancer is by reducing the growth of cancer cells and formation of blood vessels within tumors, which altogether means that cinnamon may very well be toxic to cancer cells.



Helps To Manage Blood Pressure and Cholesterol

  • Consumption of cinnamon is associated with a short term reduction in blood pressure while also influencing levels of cholesterol in our blood by lowering the LDL (bad) cholesterol and possibly even increasing HDL (good) cholesterol levels.

  • Considering that cinnamon can help with lowering blood pressure and management of cholesterol, it could be that cinnamon can potentially help protect against developing heart disease.

  • However more trials need to be done with human based experiments, as currently experiments were only done on animals.



Effectively Lowers Blood Sugar & Type II Diabetes Risk

  • Cinnamon is quite well known for being able to positively help with managing blood sugar levels which is useful for people with diabetes, where it has been shown that cinnamon may lower fasting sugar levels for as much as 10-30%.

  • The way in which cinnamon is currently understood to help with blood sugar management is in the following ways:

    • It controls the amount of glucose which enters the blood stream: This is due to cinnamon interfering with different digestive enzymes which helps to slow down the breakdown and digestion of carbohydrates in your body.

    • A compound in cinnamon mimics the function of insulin: This improves glucose uptake by your cells although it acts slower than insulin itself.

    • It reduces insulin resistance: This means that your cells become more responsive to insulin, meaning that they can uptake and use the sugar which flows in your blood stream, all together helping to prevent chronically high blood glucose levels and diabetes.



Could Protect Against Neurodegenerative Diseases

  • The older we get, the more prone we are to developing neurodegenerative diseases such as Alzheimers or Parkinson's which are categorized by a progressive deterioration of brain cells.

  • For Alzheimers disease it is currently believed to be caused by a build up of various protein based plaques in the brain (tau proteins), which effectively lead to slower cognitions and poorer memory abilities. Luckily, cinnamon has been found to contain two compounds which appear to inhibit the build up of these tau proteins, although more research is needed as so far these experiments have been tested on animals.

  • For Parkinson's disease, cinnamon also holds promising effects as certain beneficial compounds within the spice have been shown to protect neurons, normalize neurotransmitter levels as well as improve our motor function.

HOW TO ENJOY MORE OF CINNAMON

Below you can find a couple of ideas of how to include more cinnamon into your daily food choices - some of which I regularly do myself. Experiment and see what you enjoy, if you are new to using cinnamon, start with smaller quantities.

  • Including cinnamon in baked goods which include apples, pears, nuts or ginger (apple pie, cinnamon rolls, carrot cake, banana bread, baklava, ginger bread cookies, churros, french toast etc.)

  • Try making a cinnamon spiced rice pudding

  • Making your own roasted and caramelized cinnamon nuts at home

  • Add into oatmeal, smoothies and yogurt bowls

  • Making your own granola and adding in cinnamon

  • Try adding a little into pumpkin soup or recipes with sweet potato/ other squashes

  • Drinks: Making mulled wine with cinnamon and cloves or making a hot chocolate with cinnamon

In terms of the recommended intake, for adults no more than 1 teaspoon per day should be consumed, and for children that should be lower. Cinnamon naturally contains compounds called coumarins which in larger amounts may not be well tolerated by our body, but consuming less than a teaspoon of cinnamon per day is considered safe.

Apart from cinnamon being something that I have enjoyed for practically my whole life, I have always heard that cinnamon is good for you, especially in terms of regulating blood glucose levels, which made me want to explore more how cinnamon impacts our body and ways that it can positively impact our well being.

I hope that through this you were able to learn something new and I also hoped that I have given you some more inspiration as to how you can make more use of cinnamon.

Thanks for reading.

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The Magic Grain: Oats

With the colder winter months settling in, I have noticed myself leaning more towards warm cooked breakfast meals such as oatmeal. This sparked the idea of this post, because you might have heard that even though oats are quite a popular ingredient or addition to our meals they are actually very healthy for us to eat.

Today we will be exploring the origins of what we consider to be oats, their nutritional profile, the health advantages they bring to us as well as sharing some ideas on how to include more oats into your diet.

I hope you enjoy this one 💛

WHAT ARE OATS EXACTLY?

  • Oats are the seed part of the Avena sativa plant which have been grown for a long time, both for our consumption and for livestock feed. Oats are gluten free for those who suffer from Celiac disease and are also very cheap and versatile in their uses.

  • Types of oats:

    • Whole oat Groats

    • Steel Cut / Irish Oats

    • Scottish Oats

    • Rolled / Old-Fashioned Oats (we will be discussing this type)

    • Quick/ instant Oats

NUTRIENTS FOUND IN ROLLED OATS

As mentioned before, oats are very healthy for us and one of the reasons for why that is, is due to their nutritional profile which is rich and varied.

100g of rolled oats has the following nutrients:

  • Energy: 380 kcal

  • Protein: 13.2 g

  • Fats: 6.5 g

  • Carbohydrates: 67.7 g

  • Fibre: 10.1 g

  • Sugars: 0,99 g

  • Calcium: 52 mg (5 % of daily recommended intake)

  • Iron: 4.3 mg (50% of daily recommended intake for men, and for women it is 30%)

  • Magnesium: 138 mg (Roughly 40% of recommended intake)

  • Potassium: 360 mg (12% of recommended intake)

5 MAIN REASONS WHY OATS ARE GOOD FOR YOU



Fibre Powerhouse and Effective For Weight-loss

  • One of the main reason why nutritionists advocate for oats so much is because they are extremely rich in good soluble fibre, specifically the type called beta glucan.

  • This soluble fibre partially dissolves in water and when we consume it, it forms a gel like consistency in our gut which actually keeps us feeling full for longer periods of time - effectively helping those people who would like to loose weight since they are less hungry and are more likely to stay within a calorie deficit.

  • Additional health benefits of beta glucan include, improving our insulin response (since fibre slows down the release of sugar into our bloodstream), decreasing levels of LDL cholesterol, as well feeding probiotic bacteria in our digestive tract which keep our bowel movements healthy.



Improve blood Sugar Regulation

  • Type II diabetes is commonly categorized by having elevated blood sugar levels for consistently long periods of time, which is a result of poor insulin sensitivity - Essentially our cells being less sensitive to the insulin hormone, meaning that the excess glucose in our blood can not be up-taken by our cells.

  • Some studies have shown that oats have been show to not only lower our blood sugar levels, thanks to their fibre rich profile, but also improve our insulin sensitivity - Helping to combat type II diabetes.



Better Blood Cholesterol Management

  • The before mentioned beta glucan is also suspected to help with deceasing levels fo LDL (unwanted) cholesterol in our blood.

  • The mechanism behind this is still being debated, but it is proposed that beta glucan encourages the release of bile by our gallbladder which contains some cholesterol and by being released is able to reduce levels of LDL cholesterol which circulate around within your blood.

  • Furthermore, certain compounds in oats have been shown to protect against the oxidation of LDL cholesterol, which helps protect us agains developing heart disease.


Rich In Antioxidants That Lower Blood Pressure

  • In general, oats are rich in antioxidants called polyphenols, but more specifically they are rich in a unique source of a group of antioxidants called avenanthramides.

  • Studies have shown that avenanthramides have the power of lowering blood pressure through the production of nitric oxide which helps to widen out blood vessels and ensures healthy blood flow.

  • Furthermore, these aventhramide molecules have beneficial anti-inflammatory properties which could help with offsetting various chronic conditions caused by high inflammation, such as heart disease.


Lowers Chances Of Developing Colon Cancer

  • Colon cancers develop in the large colon part our digestive system, where more and more studies are showing that eating about 90g of whole grains per day can significantly lower your chances of developing this cancer.

  • A fibre rich food such as oats can do just that, and the way this is done is by various proposed ways. Firstly the fibre in oats helps with reducing insulin resistance as we have discussed, where high levels of blood sugar are a risk factor for colon cancer.

  • Furthermore, oats keep you regular which prevents the chnaces of cancer causing mutations to occur within that part of the gut.

  • Lastly, oats are also a viable source of anti carcinogenic compounds such as vitamin E, selenium ,copper and zinc, which protects against cancers.

WAYS OF EATING MORE OATS

Now that we know whyoats are good for us, below you can find some ideas of how to include more oats into your diet in delicious and convenient ways

  • Cooking oatmeal/ porridge (can be sweet and savory) and adding any toppings you like fruit, jam, nut butters, chocolate, nuts, yogurt etc.

  • Making your own granola or muesli mix at home with various ingredients (nuts, dried fruit, honey, peanut butter, seeds, chocolate chunks, coconut etc.)

  • Try blending oats into oat flour with a food processor: Use this flour for various baked goods (banana bread, muffins, cakes, cupcakes), pancakes or even bread

  • Blend inside smoothies

  • Use to make energy bars/ balls together with dates

  • Sprinkle on top of toasts (both sweet and savory work)

I hope that with this article I was able to convince you into trying to add more of this great fibrous and delicious grain into your diet. Oats are cheap and very versatile so I urge you to try different recipes and see what you like as well as experince some of the mentioned health benefits we discussed.

Thanks again for reading, I always appreciate it.

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Building A Healthy Relationship With Food

You may not realize it, but having an unhealthy relationship with food is often more common than you think. These relationships come in different forms and are expressed differently among people, which is why it can be difficult to clearly define what unhealthy eating patterns look like - After all we all have different lifestyles, food preferences and dietary choices.

Alongside this, living in a current society which heavily praises “healthy” or “clean” eating practices, it can be difficult for people suffering from orthorexia (Having a unhealthy obsessions with eating foods that are categorized as being “healthy”), as their eating habits are praised by diet culture even though their relationship with themselves, others and food is falling apart. But orthorexia is quite an extreme example and deserves a post of its own.

To put in simple terms, I wanted to write this post because I believe that a lot of people struggle with their relationship to food - they might not even be aware of it - simply because each day we are faced with so much media about diet culture and how we should live our lives and mostly how and what we should eat. I we try to fallow all those rules, over time it may become overwhelming, restrictive and damaging to our health, even when it is promoted as a “healthy option”.

I hope you find this post interesting and that you could help yourself or others if you do start noticing any signs of unhealthy eating patterns.

ROLE OF FOOD IN OUR LIFE

Before I get into how disordered food relationships look like and what are some of the common symptoms, I wanted to first talk about food, especially the role it plays in our life.

I want to emphasize that while eating food is essential for intaking energy and vital nutrients, it is not the only role that food plays in our life.

Below are some other reasons for why food matters to us:

  • Source of energy and crucial nutrients: Macronutrients and micronutrients

  • Cultural and social bonding: Celebrations (birthdays, weddings etc.), social gatherings, sharing experiences with others, creating memories

  • Emotional wellbeing: Providing comfort and feelings of nostalgia and happiness

I wanted to briefly talk about the role of food here because I believe that if we only see food as a means of energy and nutrients source, we increase our chances of developing disordered eating habits. We may start feeling guilty about having eaten something, overthinking our food choices or just being generally dissatisfied because food is not eaten to be enjoyed but because it is something that we “have to do” in order to merely sustain ourselves and stay alive.

SIGNS OF A UNHEALTHY RELATIONSHIP

  • Feeling guilty after eating certain foods

  • Being constantly preoccupied and thinking about food (what I ate, what I will eat next, how much am I “allowed” to eat etc.)

  • Experiencing generally less pleasure from food and eating (feelings of anxiety)

  • Feeling tired or exhausted from never fully nourishing yourself

  • Labelling foods as “good” or “bad”

  • Restricting foods which are “bad” for you

  • Excessively relying on calorie counters and apps which track your calorie consumption and when/ what you can eat

  • Seeking excessive comfort in food (too much emotional eating)- could encourage binge eating

  • Ignoring your bodies natural hunger cues

  • Having specific “cheat days” where we endlessly indulge in things we otherwise restrict

  • Feeling lots of stress and anxiety when eating with others because we are concerned about what others may think of your food choices.

WHAT DOES A HEALTHY RELATIONSHIP LOOK LIKE?

  • Giving yourself unconditional permission to eat the foods you enjoy in moderation

  • Respecting your bodies natural hunger cues (eat when hungry, stop when full)

  • Eating everything in moderation and not having off limits foods

  • Not letting the opinions of others control what you should be eating

  • Not feeling the need to justifying the food choices which you make

  • Understanding that you as a person are not defined by the foods you eat

  • You eat food because it makes you feel good and rules you, not based on calories or solely on specific nutrients

HOW TO ENCOURAGE HEALTHIER EATING PATTERNS

  • Giving yourself unconditional permission to eat

  • Being aware of your natural hunger cues

  • Practicing mindful eating (Click here to see my post on how to eat slower)

  • Don't labeling foods as “good” or “bad”

  • Seeking professional help if you need it

  • Prevent restricting food - Restricting foods only makes cravings of those foods worse

  • Don't only view food in terms of its nutrition - look at all the other parts it plays in your life

  • Pay attention to the language you use about food (clean, junk food, cheat meal, forbidden, superfood, healthy…)

  • Start taking gradual small food risks which feel scary to you

  • Not beating yourself up for any food related reason

  • Making sure you are eating enough for your needs (activity, age etc)

  • Regulating your social media intake (can have a big impact on how you view food)

  • Consider what a sustainable longterm eating approach looks like for you

  • Try keeping a food journal can work for some (If it brings you further anxiety, don't keep a journal)

Although this is a rather undiscussed and ignored topic, I feel that it is really important to make sure we are eating well for our needs and fore mostly keeping a healthy relationship with food.

Food is so much more than just calories, nutrients or energy, so make sure to acknowledge and respect that. Improving your relationship in this sense will give you so much more appreciation for food and your body, while also giving you a new sense of energy and freedom to carry through your days.

As a last note to keep in mind: Being healthy is so much more than just looking “healthy” on the outside, it is deeply rooted in how you feel on the inside which is ultimately controlled by the relationships you have with yourself, others, food, exercise and other daily activities.

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Honey - Nature’s Golden Gift

I have recently developed a very strong interest in honey and its acclaimed health and beauty benefits along with its variety of uses. I wanted to do some research into honey and why it is so potent with benefits in the first place and how can we diversify its uses in our life.

I believe we can all benefit from eating some honey, which is why I wanted to include various information on honey, starting from the basics - How its made.

I hope you enjoy this article on the topic of honey, which is part of a series I am doing on superfoods where I focus on a particular food or ingredient and discuss its health implications and other benefits it offers.

Happy reading <3

HOW IS HONEY MADE?


  • Almost of us know, honey is produced by honey bees which travel from flower to flower collecting sweet nectar from them with their long tube shaped tongue. Afterwards the nectar is stored inside their extra stomach during when it mixes with necessary enzymes which transform the nectars composition and pH that makes it more suitable fo long term storage.

  • Upon returning to the bee hive, the nectar is passed from one bee to another after which the nectar is finally deposited into a honeycomb for storage.

  • During this stage, the nectar is still more of a liquid than normal honey is, so in order to get additional water out of the nectar, the bees fan it with the flapping of their wings which causes water to start evaporating from it.

  • Once most of the water has been removed, the nectar is much thicker now and the bees can finally seal the honey comb by using a substance secreted from their abdomen, which eventually hardens into what we know as beeswax.

  • In this way honey can be stored as a food source for bees for months and even years. Other bee product include bee pollen, bee venom and royal jelly, which are not to be confused with honey

NUTRITIONAL COMPOSITION


  • In terms of what honey is made of, it is mainly sugars (fructose and glucose) and water.

  • Apart form that, honey is also known to contain several different kinds of vitamins (B vitamins) and minerals (Sodium, potassium and magnesium).

  • Alongside that you can also find amino acids, antibiotic rich complexes, antioxidants and other micronutrients in smaller amounts.

PROPERTIES OF HONEY


Antioxidant:

  • This property is due to honey containing compounds called inhibins which together with glucose oxidase found in honey, give it its antioxidant effects that fight against free radicals. Int this way honey can have anti-aging effects.

Antibacterial

  • Raw honey is able to fight off bacteria due to the following two properties. First, honey is hydroscopic meaning that is attracts water which means that when it comes in contact with bacteria it attracts all of the water and dehydrates the bacteria. Secondly, honey is slightly acidic, making it unsuitable for some bacteria to survive.

Antiseptic and anti-inflammatory

  • Honey has been used to centuries to heal infected wounds and small burns on the skin, by topical (skin) application

Hydrating

  • This can help with moisturizing our skin, body and hair, as is often the case with beauty products that contain honey.

HEALTH BENEFITS OF HONEY


Effective treatment for colds:

  • Although colds itself are causes by viral infections, honey itself will not be able to cure the actual cold, however it can certainly help with treating some of the symptoms of a sore throat, coughs and any stuffiness that comes with having a cold.

  • The way in which honey functions in helping to soothe a sore throat is by coating our mucous membranes with a thick and sticky covering which prevents dryness.

  • Mixing honey with lemon juice or cinnamon, or just putting honey into your tea can also help with mitigating the negative symptoms.


Stronger immunity

  • Honey is known to strengthen your immune system because of its high antioxidant amount, with which it is able to reduce oxidative stress in our bodies (a condition that results when your antioxidant levels are low) by neutralizing free radicals, which are species that are unstable and accept electrons from antioxidant species to become stable again.

  • In this way we prevent too high levels of oxidative stress to occur which overtime damage out cells and DNA.

  • As a side note, the darker the color of the honey, the higher the antioxidant amount.

  • Apart from that, consumption of honey also stimulates the production of white blood cells (specifically T-Lymphocytes and B-Lymphocytes) that helps strength our immune response

  • You can read more about how to strengthen your immune system here


Faster wound healing

  • Raw honey is known to contain small amounts of the enzyme glucose oxidase which under the right circumstances is able to convert into hydrogen peroxide which is a disinfectant. In order for glucose oxidase to be converted into hydrogen peroxide, water and sodium need to be present, which are naturally found in our bodily fluids.

  • So when we apply honey onto a wound, the glucose oxidase is converted into hydrogen peroxide which disinfects the wound, as long as water and sodium are present in the surroundings


Improved digestion:

  • There is more a more research coming out that is showing that honey has a positive affect on our digestion and in the treatment of gastrointestinal diseases.

  • A possible explanation for this is that honey may act as a prebiotic (not probiotic), where prebiotics are plant fibres that nourish the growth of good bacteria in our gut. In this way, the more diverse our gut flora is, the better our digestion and wellbeing.

  • If you are interested, you can find more information about your gut health in this article


Helps with better sleep:

  • There is some evidence that suggests that eating a spoon of honey before bed can actually calm you down more and improve your sleep quality.

  • One explanation is that honey helps your body with releasing the sleep hormone melatonin. Another explanation is that our brain needs a steady supply of glycogen (made of glucose molecules) as fuel, where glycogen is produced by our liver when we have some excess glucose in our blood stream. In this way, a spoon of honey can stimulate our liver into synthesizing glycogen and making sure we sleep in one sold piece during the night.


Brain benefits

  • There has been some evidence suggesting that honey could act as a antidepressant while also offering anti anxiety affects.

  • Furthermore, some studies showed a link between honey consumption and improvement of memory disorders, especially in menopausal women.

USES OF HONEY

  • Here is a list of some of the diseases that honey can help with curing:

    • Eye diseases

    • Throat infections

    • Bronchial asthma

    • Tuberculosis

    • Dizziness

    • Fatigue

    • Hepatitis

    • Constipation

    • Eczema

    • Wound healing

  • On the other hand, honey has started to be incorporated more and more commonly into cosmetic products such as skincare and hair care products, where honey provides essential nutrients, moisture and calming properties to the skin.

  • Honey is also being researched fro its potential effects of slowing down aging through its high antioxidant content, which is once again interesting for cosmetics brands.

PRESERVATION AND CONSERVATION OF HONEY

  • Don't store in the fridge

  • Honey does not go bad

  • Look for natural and “raw” honeys and stores

  • It is natural for honey to crystalize over time

Overall, a spoon or so of raw honey per day can be an amazing addition to your diet and for your general health. We have discussed everything from the initial stages of how honey is made and all the way to its amazing health prospering properties and the benefits it can gift us with.

I hope this inspired you to include a little bit more of this natures golden gift into your overall diet and give your life a little bit of extra sweetness.

Thanks for reading.

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The Power Of Protein Powders

You may have noticed that protein powders are becoming increasingly common and popular for people to buy and drink. Protein shakes used to be much more targeted towards weight liters and generally highly active people, but now you can also see people with other lifestyles choosing to drink them. Nowadays, you can find many types with many different flavors, depending on your preferences.

I wanted to take a look at some of the science behind these protein powders and see wether they are actually beneficial for us to consume and wether there can be some drawbacks for people who drink them.

I hope you find this information useful and if you would like to suggest any other topics, please feel free to do so on my Instagram: thriving_taya

COMMON TYPES OF PROTEIN POWDERS

WHEY

  • Whey is known as being the liquid part of milk which is separated during cheese production - for examples when you open a yogurt container and see some liquid on the top; that is whey.

  • Whey makes up about 20% of milk and is high in a variety of different proteins and essential amino acids

  • Usually whey protein is flavored and possibly sweetened to make it appeal more to the consumer, but generally it is well tolerated by people. people with lactose intolerance need to be more careful to see if their bodies can tolerate it.

  • This type of protein is high in BCAA (Branched chain amino acids) which are a series of essential amino acids our body uses for muscle energy and muscle building.

  • Animal source of protein are also known to be able to be absorbed and used by our bodies more easily compared to plant source of protein.

  • Types of whey protein:

    • Concentrate: About 70–80% protein; contains some lactose and fat and has the best flavor.

    • Isolate: 90% protein, or higher; contains less lactose and fat and lacks a lot of the beneficial nutrients found in whey protein concentrate.

    • Hydrolysate: Also known as hydrolyzed whey, this type has been pre-digested so that it gets absorbed faster.

CASEIN

  • Like whey, casein also comes from milk, about 20% by composition of milk.

  • Casein protein is digested much more slowly by our bodies and is also a complete source of protein, meaning that it carries all of the essential amino acids.

  • A approximate 30g serving of casein delivers 23 grams of protein, 3 gams of carbohydrates and 1 gram of fat

  • Types of casein:

    • Micellar casein: This is the most popular form and is digested slowly.

    • Casein Hydrolysate: This form is predigested and rapidly absorbed.

SOY

  • Soy protein isolate powder is made from defatted soybean flakes that have been washed in either alcohol or water to remove the sugars and fiber. They’re then dehydrated and powdered.

  • Soy is a good source of protein and fibre, as well as calcium, iron and magnesium.

  • Unlike other plant foods, soy protein is complete meaning it contains all of the essential amino acids needed for muscle growth and building, making it similar to animal sources of protein.

PEA

  • Pea protein powder is made by extracting protein from yellow peas and is suitable for vegans and vegetarians.

  • It is almost a complete source of protein, where it is slighly lacking in the amino acid metionine which can be obtained from other foods like eggs, poultry, fish or beef.

  • A 20 gram serving of pea protein contains about 15g of protein and is quite high in iron - just make sure to include some vitamin C source with the iron to help with its absorption.

HEMP

  • Hemp protein is another type of protein that is derived from a plant source - grinding up hemp seeds. hemp protein also contains all of the 9 essential amino acids and apart from delivering an adequate serving of protein, it also contains fibre, health fats and minerals.

  • A 30g serving of hemp protein contains about 15 grams of protein and about 120 calories.

  • Research has also shown that our body can quite easily digested and use hemp protein, while also containing beneficial unsaturated fats.

  • Hemp seeds are known to contain the ideal ratio of omega 6 to omega 3 fatty acids (3:1), which is beneficial for our hear health as well as our mental cognition.

BENEFITS OF USING PROTEIN POWDERS

Enhanced Muscle Growth and Recovery

  • Protein is known to be essential for muscle growth and repair, which is why it is greatly recommended to people who do strength training and in order to repair their muscle fibres after training.

  • In this way, protein shakes may be a great method for muscle recovery, where it is usually recommended to consume about 1.4g of protein per kilogram of body weight.

Better Weight Management

  • Since protein is known to be a very satiating macronutrient, it can help us make feel fuller sooner, preventing us from eating too much.

  • In general, eating a diet higher in protein may promote fat loss due to firstly surpressing/ lowering your appetite, secondly boosting your metabolism which helps you burn more calories and thirdly by helping to maintain your muscle mass if trying to loose weight.

May lower blood pressure

  • Whey proteins may lower blood pressure in people with elevated blood pressure, which is due to bioactive peptides called lactokinins found in whey protein that help reduce blood pressure.

  • Blood pressure was shown to also decrease when eating dairy products, once again due to containing a biocactive peptide

*Some studies have also shown that consumption of animal based protein powders may reduce levels of cholesterol in the blood, however the data is variable and mostly inconclusive.

POTENTIAL DRAWBACKS

  • You can get adequate protein from food

  • There is a limited amount of data on long term effects of protein consumption

  • Can be full of (artificial) sweeteners and other additives

  • Excessive calories

  • Don't deliver a whole range of needed nutrients

  • Digestive issues with people with lactose intolerance

  • Some protein have been found to contain small traces of heavy metals (lead, arsenic and mercury) as well as pesticides and Bispehnol-A (BPA, which is used to make plastic)

CONCLUSION

I hope you found some of the information here interesting and primarily useful for your own understanding of protein powders and the type of health effects they may have on you - either positive or negative.

Of course all of the negative effects come as a result of consuming protein powders very frequently and in high amounts, so make sure to keep things in a healthy moderation, while still being able to enjoy the benefits of this method of protein supplementation.

Thanks for reading :)

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Crazy About Nuts

Nuts have again and again been proven to be a great food to add into your everyday diet, due to their nutritional composition and the health benefits that they claim to provide.

Unless you are allergic to nuts, with this article I aim to shed some light onto why nuts are so good for us in the first place, how they can benefit us and also some practical information on how you can include more of them into your eating routine.

Grab a handful of your favorite nuts and I wish you happy reading ahead.

COMMON EXAMPLES OF NUTS

Here are some of the most common types of nuts that can be seen in a regular supermarket, most of which I will be mentioning later on:

  • Almonds

  • Walnuts

  • Pistachio

  • Walnuts

  • Pecans

  • Cashews

  • Macadamia

  • Brazil nuts

  • Hazelnuts

MOST NUTRITIOUS NUTS

  • Almonds

    • Almonds are known to be packed with heart-friendly monounsaturated fat, fibre and vitamin E, as well as having the highest calcium content of any nut. Calcium is needed for strong bones as well as the functioning of our nerves and muscles. Vitamin E helps with ensuring healthy and non dry skin.

    • Their high fat level is also good for managing our cholesterol levels which is beneficial for our heart.

    • It has also been shown that eating the fibre rich skin of almonds can support our gut health through promoting the growth of beneficial bacteria in our gut, once again benefiting our health

  • Walnuts

    • Walnuts unlike other nuts that mainly contain monounsaturated fats, contain polyunsaturated fats which also include essential (have to be consumed trough food) Omega 3 fatty acids that have a profound effect on our mental cognition and functioning.

    • In fact walnuts are one of the most rich plant sources of Omega 3 fatty acids. You can read more about foods that benefit our brain here

  • Pistachios

    • Compared to most other nuts, pistachios interestingly have a lower fat and calorie content than other nuts but also contain the highest amount of potassium.

    • Pistachios are rich in phytosterols that benefit our skin and lower LDL cholesterol levels, benefiting out cardiovascular health. Uniquely pistachios are also known to contain lutein and zeaxanthin which are both antioxidants that protect and benefit our eye health.

    • Pistachios also host a lot of fibre making them great for our gut health.

  • Cashews

    • Cashews contain a high amount of protein and are a good source of the minerals iron, zinc, manganese and magnesium. Magnesium has been shown to help with memory loss, while the other minerals aid in immunity and bone health

    • Furthermore cashews are also a source of heat friendly monounsaturated fats and plant sterols that help with managing cholesterol levels

  • Pecans

    • Primarily being antioxidant rich, pecans are also known to contain plant sterols which are compounds found in plants that are effective at lowering blood cholesterol levels, which helps prevent plaque formation inside our arteries.

    • Other than that, pecans are also rich in the following health friendly minerals: calcium, magnesium and potassium which help lower blood pressure.

  • Brazil nuts

    • Brazil nuts are mainly known for their very impressive selenium content where even just 2 or 3 brazil nuts per day can be sufficient for your daily selenium intake. other than that, selenium acts as a protective antioxidant that supports your immunity and helps with wound healing

    • In general, eating brazil nuts can reduce inflammation in our body, support brain function and improve our thyroid function

NUTRITIONAL COMPOSITION

  • High in ‘good fats’ namely monounsaturated fats and polyunsaturated fats

  • Low in saturated fats

  • Good sources of protein

  • Free of dietary cholesterol

  • High in dietary fibre

  • Rich in phytochemicals that act as antioxidants

  • Rich in vitamins and minerals such as vitamins E, B6, niacin and folate and minerals like magnesium, zinc, iron, calcium, copper, selenium, phosphorus, and potassium

GENERAL HEALTH BENEFITS OF NUTS

  • Better weight management

  • Feeling fuller sooner (fat content)

  • Lower heart disease risk

  • Reduction in inflammation

  • Reduction in LDL (bad) cholesterol

  • Good for cognitive functions

  • Better absorption of fat soluble vitamins

  • Lower risk of diabetes

SERVING SIZE

One serving quals approximately 30 grams or one handful per day or a couple times per week.

However when it comes to eating nuts, there are 2 types which you have to watch out for:

  • Salted or sweetened nuts - too much salt or sugar eaten will outweigh the benefits of the nuts

  • Nuts roasted in oils - Additional added calories that are not necessary

HOW TO INCLUDE MORE NUTS IN YOUR DIET

  • Have nuts as a snack

  • Make a batch of home roasted nuts with your own seasonings and flavors

  • Add a mix of nuts and seeds on tops of soups, breads, smoothies and salads

  • Make granola or breakfast cereals including nuts

  • Include nuts in baked goods or even blend them with other ingredients to make dressings and sauces

I hope that now with this information in hand you are a little more informed on why a suitable daily serving of nuts is so beneficial and healthy for all various aspects of our health. I hope I have inspired you to include more of a variety of nuts into your weekly diet and experiment with different recipes that include nuts.

Thank you for reading :)

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A Guide For Eating Slower

You may have heard people say that it is recommended for us to eat slower, especially now when out world is becoming even more fast paced and on the go.

Because of this, I decided to look into what are some of the benefits of actually taking more time to eat our food and how we can practice eating more mindfully ourselves.

I hope you find this a useful guide on a rather niche topic, but one that could serve to be very important for our long term health.

Happy reading.

WHY TRY TO EAT SLOWER?

  • Helps with maintaining weight

    • By eating slower, we first get the feeling of being fuller soon, due to the hunger controlling hormones, leptin and grehlin being able to properly take their effect some time after we have started eating. The hormone leptin is known as the satiety hormone, allowing us to feel full and grehlin is responsible for making us feel hunger.

    • By taking more time with our food, leptin is released in an appropriate timeframe and sensed by our body, so we can stop once we are full and in this way prevent over eating or over boarding with unnecessary calories, allowing us to better manage our weight.

  • More chewing

    • Eating slower also means that we get to focus more on chewing our food enough, which actually also benefits our digestion, since it makes it easier for our body to breakdown and absorb those nutrients, preventing any excessive bloating or abdominal discomfort.

  • More enjoyment and taste in your food

    • Mindful eating from a more simplistic view is also beneficial as it allows us to enjoy our food much more and in this way also taste the flavors and textures more, giving us overall more enjoyment while eating.

  • Can temporarily reduce stress

    • Eating slower allows us to surprisingly also reduce short term stress due to being more mindful while eating which allows us to focus more on our food in the present moment and focus less on our worries about the past or future.

    • Once again, by being stressed less, we furthermore enjoy our food more.

  • Encourages us to cook more at home

    • If we take more time when eating our food, we have a better experience with enjoying our food and tasting its flavors. In this way, in the case that we are eating a home cooked meal, we can become more proud of what we have prepared due to its enhanced taste, which encourages us to prepare more of our meals at home with fresh ingredients, ultimately supporting us in eating more healthy.

TIPS FOR EATING SLOWER

  • Chewing more

  • Setting down your eating utensils every so often

  • Drinking while eating

  • Avoiding extreme hunger

  • Turning off screens during eating

  • Using a timer if needed

  • Sit down when eating, don't eat standing up

Wether you have a aim like me to start eating more slowly or wether it is something that you already practice, I hope you have learned something useful from this set of condensed advice.

The point isn't to strive after perfection, but instead to just keep being a better version of yourself. Do your best when it comes to taking time for your food, as you will do a lot of good for your own health.

Thanks for reading :)

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The Power Of Your Gut Flora

A rather newer topic in the world of science, but an increasing amount of research is coming out confirming a link between our gut and our health. Inside our digestive tract, you can find several hundred types of microorganisms, and all of them seem to-play vitally important functions to our health and well-being.

Below you find out all about the ways in which these microorganisms impact our health and how you can increase the variety of your gut flora, ultimately benefiting your health in many different aspects.

ABOUT OUR GUT

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Gut flora or also called your gut microbiota are all of the microorganisms (bacteria and fungi), that live inside your body, specifically in your intestines and colon.

While not all bacteria and micrograms are good for us and our health, we certainly do need a certain healthy level of microorganisms inside our digestive tract in order to be able to process and digest our food properly. It is estimated that a healthy person on average has about 300 to 500 different species of bacteria that live in their digestive tract. Apart from that, a healthy gut microbiome has been found to not only positively impact our bodies digestion, but many other parts of our health such as several chronic diseases, our skin, our immune system, and our mental health.

Microorganisms can be found in various places inside our body, however, their numbers and variety are most plentiful inside our digestive tracks, as that is where all of our food passes through. Here it is not only about having adequate numbers of microorganisms inside your digestive tract but having a high variety of microorganisms. The more types the better.

Before we are born, our intestinal tract is completely sterile, however, after birth, we are exposed to bacteria in your environment, where most of the good bacteria end up colonizing our gut. After birth there are a couple of factors that determine the extent to which our gut is populated with bacteria which are:

  • Gestational age (Time between conception and birth)

  • Mode of delivery at birth

  • Diet (Breast milk or no)

  • Level of sanitation

  • Exposure to antibiotics

Later on in life, when we are older and our intestinal tract is fully developed, the variety of all of the bacteria and fungi that are found inside our intestines is heavily linked to the type of food we eat and our eating habits, as among a part of their many functions, one function of microorganisms in our digestive tract is to breakdown food.

Even though research in this area of science is still in its infancy, there is a great deal of potential and promise that keeping a healthy gut flora can be the key to preventing or reversing various medical conditions or diseases.

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WHY IS A HEALTHY GUT IMPORTANT?

Here are a couple of reasons why maintaining a healthy and versatile gut flora is really beneficial to your overall health:

DIGESTIVE HEALTH

Microorganisms are greatly needed for the proper digestion and absorption of the food we ingest, meaning that without these microorganisms our food would not be able to be broken down and thus utilized by our body. In the case that we fall short in the variety of our gut flora, we greatly increase our chances of developing Irritable Bowel Syndrome (IBS) and Chron's disease.

WEIGHT CONTOL

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It has also been found that our gut microbiota plays a part in our bodies metabolism, which is the sum of all the biochemical reactions that take place within our body. As a result of having an impact on our metabolism, scientists and health professionals are suspecting that our gut flora can also regulate our weight levels and thus potentially be able to reduce obesity rates with a healthy gut biome.

MENTAL HEALTH

Scientific trials and experiments have proven that in fact our brain and gut communicate all the time, establishing a strong connection with each other. This connection means that if our gut flora is out of balance, our mental health will suffer, making us more prone to experiencing anxiety, depression, or greater levels of stress. Some research is even coming out promising a link between our gut and our emotions and mood, however more scientific data is needed to confirm that link.

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HEART HEALTH

Researchers have found that when we eat too many high-fat foods that carry a lot of saturated fat in them, our body metabolizes them into a problematic substance called trimethylamine N-oxide (TMAO), which has been shown to possibly elevate levels of cholesterol in our blood, potentially being able to contribute to more incidences of stroke, coronary heart disease, and unwanted blood clots.

IMMUNE SYSTEM

Just like with our brain, our gut also communicates with our immune system, where it has been shown that a healthy gut biome supports a healthy immune system. Studies in babies have shown that babies who were fed breast milk during their first couple of years had a more diverse gut flora, which had contributed to a stronger immune system.

If you are interested to find out more about how to take care of your immune system, check out my latest post: How To Naturally Boost Your Immune System.

WHAT TO EAT FOR A HEALTHIER GUT

Now let’s take a look at some ways in which we can individually improve our gut health through the food we choose to eat, as what we eat is heavily correlated with the kinds of bacteria that are present in our gut.

Remember the greater the variety of good bacteria the healthier our gut, and the better we will feel both inside and out.

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PROBIOTIC FOODS

These kinds of foods have been altered with microbes by humankind, and have been shown to positively stimulate the growth of bacteria in our gut. Many are already consumed on a daily basis as part of a normal diet.

Examples: Fermented foods: Natural yogurt, sauerkraut, kefir, kimchi, kombucha.

PREBIOTIC FOODS

In contrast to probiotic foods, prebiotic foods are foods that promote the growth and proliferation of good bacteria in our gut. They are rich in fiber and complex carbohydrates that can not be broken down by our small intestines, but instead, have to be broken down in our colon (large intestines).

Examples: Fruits, vegetables, whole grains.

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WHOLE FOODS OF PLANT ORIGIN

Apart from their dense micronutrient profile, whole foods also offer plenty of fiber that stimulates the growth of good bacteria in our gut.

Examples: Fruits, vegetables, legumes, whole grains.

FOODS HIGH IN POLYPHENOLS:

Polyphenols are naturally occurring compounds in plants, which in many scientific investigations, have proven to have a positive effect in not only colonizing our gut but also improving our health in terms of reducing blood pressure, alleviating inflammation, helping with oxidative stress, and maintaining our cholesterol at a healthy level.

Examples: Dark chocolate (Cocoa), grapes, green tea, almonds, onions, blueberries, broccoli, extra virgin olive oil.

AVOID HIGHLY PROCESSED FOOD

These foods have been shown to commonly either decrease the numbers of good bacteria in our gut, out populate our gut with more numbers of bad bacteria - which are not good for our health. Of course, eating a processed food here and there is not game over, however, it should be a concern if you are eating many highly processed and artificially sweetened foods on a regular daily basis.

If you would like to know more about the effects of excessive added sugar on the human body and your health, you can take a look at this article The BitterSweet Truth About Added Sugar.

Examples: Artificially sweetened sodas, sugary breakfast cereals, microwave-ready meals, prepackaged snacks, and desserts.

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